11.3.25 Workout of the Day

Hilton Head 1/2 & 1/4 Crew

November Challenge
 Run 1 mile or complete 100 calorie machine everyday. Extra credit = 100 bodyweight movement reps of choice.

Barbell
-This is a programmed Deload week-
Strength
Front Squat
3-3-3-3-3, building

Conditioning
On the every 7:00 x 3
300 m run
15 T2B
15 DB FS (35/25’s)
30 Ft DB Front Rack Walking Lunge
300 m run

Interval
Conditioning
Option 1: Team of 2
5 RFT
400 m run
20/14 Calorie Bike
40 DB Bench Press (50/35’s)
60 WB (20/14)

-Run together, partition reps evenly.-

Option 2: Induvidual
5 RFT
400 m run
10/7 Calorie Bike
20 DB Bench Press (50/35’s)
30 WB (20/14)