LRFF Workout of the Day

Conditioning: "The Longest Mile" 4 Rounds for Time 10 Burpees 100 meter Run 10 Air Squats 100 meter Run 10 Push-Ups 100 meter Run 10 Sit-Ups 100 meter Run

Skill-work: “Gymnastics Skill” EMOM for 10 Mins  Pick 1 Movement to work On  5-7 C2B Pullups  2-5 Bar MUs  2-4 Ring Seated MU’s  Conditioning:  4 rds Every 3 Minutes Sprint …

Skill-work: 50 Plate Weighted Atomic Sit-ups  MOD to 100 Weighted Regular Sit-ups  Conditioning:  With a 8 Minute Window  1000 M Row  Max Squat Clean (115/75) Rest 2 Minutes  With a…

Skill-work: Every 30 secs for 10 Minutes  1 Heavy Clean and Jerk  Conditioning:  21-15-9 Push Jerk  Lateral Over Back Burpees ( Burpee on one side of Bar)  RX(135/95)

Skill-work: 3 Rounds  Giant Set 2 Movements  10-12 Reps Heavy Dumbbell Bent Over Rows  10-12 Wide Grip UpRight Rows  Conditioning:  AMRAP 20 Minutes  30 DU’s  15 Pull-ups  15 Push-ups  100…