11.13.23 Workout of the Day

Congrats to Joel on your engagement & to Maddy & Tom on your pregnancy.

Box Brief
This will be 1 RM test week for the Barbell side so be prepared to get after it.

Barbell
Strength: Deadlift
3-2-1-1-1-1-1
[Build to a heavy single or 1 RM]

Conditioning
2 sets
AMRAP 8
40 Crossovers
4 Rope Climbs
20 GHD sit-ups
-rest 4 minutes-

Interval
Conditioning
Partner Throwdown Monday
For Time
100-80-60-40-20
V-ups
50-40-30-20-10
Calorie Bike or Ski
25-20-15-10-5
Double DB Devils Press (50/35’s)

Run 300 m after each set.

-One works one rests, partition evenly, run together.-