9.3.25 Workout of the Day

Monday 415 PM

Barbell
Conditioning [Deload Week]
AMRAP 3:00 x 6 sets
100ft Farmers Carry (2x70/50)
10 Sandbag Clean over Shoulder (100/70) or Barbell Power Clean (135/95)
Into remaining time
Max calorie Ski or Bike
-rest 1 minute-

Strength (Accessory)
Tempo Romanian DL 5-5-5
(5 seconds down + explode up!)
:30 Sandbag Bearhug Hold/ Barbell Front Rack hold

Interval
“Wednesday Chipper”
For Time (1:00 on / 1:00 off)
75 Burpees to pull-up rack
100 Jump Overs (24/20)
125 Squats to med ball (RX: DB Squats)
150 sit-ups

-Modify rep scheme 60-80-100-120 to hit desired stimulus of 36 minute cap.-

Strength
8 minute EMOM (:30/:30)
Minute 1: Strict Pull-ups
Minute 2: Med Ball Wall Sit