8.29.23 Workout of the Day

Never Miss A Monday 415 PM

Barbell
Strength
5-4-3-2-1-1-1-1, building

Conditioning
3 sets for speed
At the 0:00: 400 m run
At the 4:00: 500/400 m row
At the 8:00: 500/400 m ski or 25/18 Calorie Echo Bike

The goal is consistent splits, each movement, each round. Push each interval for all sub 2:00 minute rounds!

Interval
Team of 2, AMRAP 30
30 Single DB Devils Press (50/35)
30 Single DB Box Step Ups (24”/20”)
30 V-ups

Starting with & on the every 5:00 complete 300 m run. Split reps evenly, run together.