1.3.23 Workout of the Day
Box Brief
Please check our Members-Only FB for our January Jump Start Week 1 Nutritional Challenge. If you think you have the discipline to change a bad into into a better one, sign up on whiteboard & we will hold you accountable this week. Challenge starts Tuesday AM & ends Saturday AM.
Barbell
Strength
Hang Power Clean
The every minute x 10 sets:
2 Hang Power Cleans .. building
Conditioning
3 RFT
30 Front Squat (95/65)
90 DUBS
30 Pull-ups
-3:00 min rest after every round.-
Interval
Conditioning
10 RFT
20/16 Calorie Row
10 Lateral burpees over rower
-1:00 min rest after every round.-
Bodyweight Option
200 m Run
10 Lateral burpees over DB
-1:00 min rest after every round.-
Midline
3 sets for quality
300 m run
20 GHD Sit-ups
1:00 plank
