10.22.25 Workout of the Day

Happy Belated Birthday Scarleth!

Fall League Week 4 & After Party Info.
First heat this week is 4:45 PM. All teams needing subs & specific times must text Amber or Martin before Wednesday. At 7:30 PM, our after party will be held at Nectar. We have the entire outside reserved. All members are welcome & will receive a wristband upon arrival for discounted food & drinks.

Hybrid Classic Information
Grab a team & signup. We have 50 teams signed up. Price increases at 100 teams. Complete info on our IG @thehybridclassic & FB The Hybrid Classic. We have an athlete list in the lobby for those needing a partner. Thank you all for supporting this!

Hilton Head 1/2 & 1/4 Marathon
We have over 25 athletes running next Sunday November 1st. For race discount code, see Martin or Amber. Brunch & cocktails to follow, TBA. More the better!

Gym Parking
If our lot is full please park in the lot across the street. The adjacent parking lot to the left the gym needs their lot for school bus morning drop off & evening kid pickup. Thank you.

Barbell
Stength
Wide Grip Bench Press
7-7-5-5-5, building

Conditioning
AMRAP 8 Minutes
50/40 Calorie Row
Max Rounds in remaining time
15 Push Ups
15 Toes to Bar or Toes to Rings
rest 2 minutes
AMRAP 8 Minutes
50/40 Calorie Row
Max Rounds in remaining time
10 Burpee Over Bar
10 OHS (95/65)

Interval
Conditioning
Team of 2, 5 RFT
20 DB Front Rack Reverse Lunges (50/35’s)
20 DB Hang Power Cleans (50/35’s)
20 DB Front Rack Reverse Lunges (50/35’s)
20 DB Hang Power Cleans (50/35’s)
-After each round, 400 m run or bike-

-Run together, partition work how you feel fit.-

Midline
3 sets for quality
20 DB Pull-Throughs (50/35’s)
20 GHD Reverse Hypers