11.29.23 Workout of the Day

Happy Birthday Caroline

Barbell
Conditioning
2 sets:
AMRAP 4 Minute
12/9 Calorie Ski or Bike
8 Burpees Box Jump Overs (24/20) (OR 8 Burpee to 1ft target)
-rest 2 minutes-
12/9 Calorie Row or 100 m sprint
8 Dumbbell Box Step Overs (50/35) (24/20)
-rest 2 minutes-

Strength: Front Squat (Optional)
1-1-1-1

Interval
5 sets
AMRAP 3 Minutes
400 m Run
Into Max unbroken Jump Rope or Max time Handstand hold
-rest 1 minutes-
AMRAP 3 Minutes
500/400 m Row
Into Max distance Single DB overhead walking lunge (40/25)
-rest 1 minutes-