12.20.23 Workout of the Day

Happy Birthday Kathy from your 715 ladies.

.Barbell
Strength
Front Squat 3x1

Conditioning
For Time
20 Wall Facing Strict Handstand Push Ups
30 Box Jumps (24/20)
40 T2B

-Rest 3 minutes-

40 T2B
30 Box Jumps (24/20)
20 Wall Facing Strict Handstand Push Ups

Interval
Conditioning
On the every 4:00 x 8 rounds [32 min]
Round 1
25/18 Calorie Ski or Bike
40-60-80-100 DUBS
Round 2
400 m run
4-6-8-10 Double DB Devils Press (40/25’s)

Workout flow is: Ski/bike then 40 DUBS, rest till 4 min mark. Run 400 m then 4 Devils press, rest till 8 min mark. Ski/bike then 80 DUBS..etc

Single unders: 2/1