10.24.25 Workout of the Day

The Panthers

Red Friday’s
  Wear your RED & Remember Everyone Deployed.

Birthday(s)
Happy Birthday Michael Campbell

Fall League Week 4 & After Party Info.
Our last class today will be 1230 PM. Our first heat this week is 4:45 PM. Be be on time & ready to go. 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 over 60 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 30 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
Strength
5 sets
1 Pause Front Squat + 1-¼  Front Squat + 1 Front Squat @70% 1RM Front Squat, building

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 (20/14)

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

Interval
Conditioning
For Time (1:00/1:00)
80/60 Calorie Ski
80 Box Jump Overs (24/20)
80 V-Up
80 KBSDHP (70/53)
80 Wall Balls (20/14)