Workout of the Day
In teams of 4, complete as many rounds and reps as possible in 36 minutes of:
- Station 1 – Run 150m + TTB x 10
- Station 2 – 2 Rounds of Today’s Complex (Barbell or Dumbbells)
- Station 3 – Row, Bike, or Ski 20/15 Cals
- Station 4 – Rest
-Each teammate must perform the duties assigned to their station and may not advance to the next station until all team members have completed the work.
-Barbell Complex: 1 Deadlift + 2 Hang Power Cleans + 3 Front Squats + 4 Shoulder to Overhead. Athletes will perform this complex twice at Station 2. Suggested loading is 155/105lbs for RX+, 135/95lbs for RX, and 115/75lbs for Intermediate.
-Dumbbell Complex: – 6 Double DB Deadlift + 6 Double DB Hang Clean + 6 Double DB STO.
