7.15.19 Workout of the Day

Happy Belated Birthday Nate S.

Conditioning

1.Stamina Squats Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats

Barbell - 63% of 3-Rep Back Squat on *both* lifts. This is a 3% increase from last week.

2.Conditioning "Elizabeth" For Time 21-15-9: Squat Cleans Ring Dips

Pounds - 135/95

3.Body Armor Alternating "On the Minute" x 10 (5 Rounds): Minute 1 - :30s Dumbbell Floor Press Minute 2 - :30s Glute Bridges

ICT

1.Conditioning:

For Time:

21-18-15-12-9-6-3 Kettlebell Swings (53/35) 200 Meter Run Goblet Front Squats (53/35)

200 Meter Run

2.Midline: 3 sets for efficiency:

20 GHD situps

30 shoulder taps (lf+rt= 1 rep)

:40 hollow hold