3.7.23 Workout of the Day

Happy Birthday Edgar from your 415 family.

Box Brief
A limited number of St Patrick’s Day Tanks & T-shirts are in. Also those that pre-ordered #krystalstrong shirts have arrived.

Barbell
Strength
Bench Press
5-5-4-4-4, building

Conditioning
4 sets
10 Deadlift (185/125)
20 Push-ups
-Rest 1 minute between sets-

Midline & Cooldown
3 sets
200 m run
20 GHD sit-ups
1:00 min low plank

Interval
Team of 2 For Time
1000/800 m row

Directly into:
10-20-30-40 Burpee Box Jump Overs (24”/20”)
20-40-60-80 Single DB alternating hang snatch (50/35)

1000 m run

Directly into:
40-30-20-10 Burpee Box Jump Overs (24”/20”)
80-60-40-20 Single DB alternating hang snatch (50/35)

1000/800 m row

-Run together, split all other movements in half-