10.20.25 Workout of the Day

Fall League Week 3 Latina Familia

Fall League Week 4 Information
Final week workout is posted. Please text desired heat times & subs needed to Amber or Martin.

Hybrid Classic Information
Grab a team & signup. Complete info on our IG @thehybridclassic & FB The Hybrid Classic. For any questions, contact Amber or Martin.

Barbell
Stength
9 sets of
1 Pause BS + 2 BS, building

Sprint Intervals
4 Sets
On the 0:00: 400 m run
On the 3:00: 200 m run
On the 5:00: 100 m run
On the 7:00: Repeat above

Interval
Conditioning
In teams of 2, for time
1-2-3-4-5-6-7-8-9-10
Devils Press (2x50/35)
10/7 Calorie Echo Bike or 100 m med ball sprint.

Flow : 1 partner starts on Devils Press & 1 on Bike. Partners switch when both stations are completed.

Midline & Cooldown
800 m light jog
into
5 Sets (Not for Time)
10 medicine ball sit-ups (20/14)
15 strict hanging knee raises