12.19.23 Workout of the Day

843 Holiday Party fellas

Barbell
Strength
Deadlift
5-4-3-3

Conditioning
3-4 sets for time
50 DUBS
10 Sandbag Cleans (100/70)
50 DUBS
20 Sandbag Squats (100/70)
-Rest 3 minutes-

Interval
Conditioning Chipper [40 min cap]
For total time (1:00 min on/ 1:00 min off)
100 Wall Balls (20/14)- Squat to depth!
100 KBSDHP (53/35)
100 Abmat Sit-ups
100/70 Calorie Row

Start wherever you like but must finish one movement before the next. A great scale is 80 reps/movement to finish under cap.

Cooldown & Midline
800 m light jog
100 Knee Tucks on Rower