5.24.23 Workout of the Day

Happy Birthday Maria from your 843 ladies.

Box Brief
Memorial Day Murph tanks, crops, & t-shirts have arrived & are in the lobby.

.Barbell
Strength
5x: 5 Wide-grip Bench Press, building

Conditioning
For Time
5-4-3-2-1
Rope Climbs
1-2-3-4-5
Power Cleans (225/155)

Mini Pump & Midline
4 sets for quality
10 Barbell Bicep Curls
10 Barbell Bent over Rows
10 Dips
10 GHD Situps

Interval
Conditioning
10 RFT

Rounds 1,3,5,7,9
20 DUBS
15 Alternating Single DB Snatch (50/35)
10/7 Calorie Row

Rounds 2,4,6,8,10
20 DUBS
15 Double DB Reverse Lunge (50/35’s)
10/7 Calorie Row