3.15.23 Workout of the Day

Tuesday 830 Interval

Box Brief
May River’s “Outside the Box” fitness team competition registration is open & posted on our Members-Only private page. Registration closes at 40 teams. Signup asap to reserve your spot.

Barbell
Interval Primer
8 min EMOM
Min 1: 200 m run
Min 2: 12/10 calorie row
Min 3: 12/10 calorie echo bike
Min 4: rest

Conditioning
For time:
10-20-30
Double DB hang C&J (40/25’s)
75 ft double DB Front rack walking lunge after each set

Interval
3 RFT
800 m run or 1000 m row
60 DUBS
40 Double KB/DB front rack lunges (35/20’s)
20 burpees to target
-Rest 1 minute after each round-

Midline
3 sets for quality
10 calorie ski
20 Weighted Glute bridges
30 Shoulder taps (left + right = 1 rep)