3.12.24 Workout of the Day

Happy Birthday Ashley R. & Michael K.

Box Brief
St Patrick Day Shirts are in. Get one & you’ll get lucky, guaranteed.🍀

Barbell
Conditioning
On the every 4:00 x 6
50 DUBS
10 C&J (95/65)-odd
10 Power Snatch-even
10 lateral burpees over bar
-rest 1 min b/t sets-

Bodybuilding
3-5 sets for quality
7-10 barbell bent over rows (95/65)
7-10 barbell bicep curls
7-10 strict press
7-10 barbell good morning
-rest 1 min b/t sets-

Interval
Conditioning
AMRAP 5 x 5 sets
40/32 calorie row
20 lateral burpees over rower
Remaining time: Max KBS (53/35)
-rest 2 minutes b/t sets-

Midline
3 sets for quality
20 pike ups on rower
150 m run
1:00 hollow body hold