220715

Workout of the Day for Friday, July 15th 2022:

Gymnastics Conditioning:
5 Rounds, Every 90 Sec:
Max Set Strict Deficit Handstand Push-ups

For Time:
800M Run, or 1k Row/Ski
12 C&J 155/105-lb or @ 60% 1RM
400M Run, or 500M Row
12 C&J 155/105-lb or @ 60% 1RM
800M Run, or 1k Row/Ski

“After Party”
5 Rounds:
• 2 Weighted Dips
• 8-12 C2B
—Then:
For Quality:
100 Weighted Abmat Sit-Up

Sweat Sessions Workout:

20 min AMRAP:
7 Dumbbell Thruster (Heavy)
7 Hanging Leg Raise
7 Sumo KB Deadlift (Heavy, Double or Single)
7 Box Jump
7 Pull-Up
7 Calorie Row/Bike/ski