8.7.23 Workout of the Day

Geo & Laura making those gainz!

Barbell
Deload Week
We have less volume all week & want to pull back on the intensity (and further adjust volume) as needed. You shouldn't hit over an 80-85% effort in much of anything this week. This is a great week to allow your body to recover.

Strength
Pause Back Squat + 1/4 Back Squat + Back Squat
6-6-4-4-3

Conditioning
16 minute EMOM
Minute 1: 200 m run
Minute 2: 30 seconds of Bar MU
Minute 3: 9/6 Calorie Bike
Minute 4: Rest

Midline/Accessory
3 sets
15 Back Extensions
30 Heavy Kettlebell Side Bends (15 each side)
:60 Ring Support (Every 10 seconds perform a knee up)

Interval
35 minute EMOM
Minute 1: 9/6 Calorie Ski
Minute 2: 15 Abmat Sit-ups
Minute 3: 15 KBS (53/35)
Minute 4: :30 second HS Hold
Minute 5: 100 m sprint

-Each movement should be scaled to :30-:35 seconds of max effort.-