6.29.22 Workout of the Day

Happy Birthday Stacy from your 843 fellas.

July 4th 5K & Kid’s Race 🇺🇸
The first 200 runners to sign up receive a T-shirt! Please sign up at the link in Bio on our Instagram, Facebook or at Palmettorunningcompany.com.

Kid’s Camp July Session
July Session starts this Friday, July 1st Ages 5-10 M-W-F. 9:30-10:30 AM. Please see Amber for details.

Barbell
Strength
Push Press: 5x4

Conditioning
“Dirty Work”
AMRAP 6
60 Deadlifts (115/85)
Max Calorie Ski or Bike
Directly Into
AMRAP 6
45 Hang Power Cleans
Max Calorie Ski or Bike
Directly Into
AMRAP 6
30 Shoulder To Overhead
Max Calorie Ski or Bike

Interval
AMRAP 3 x 5 rounds [40 minutes]
ODD: 400 m Run
Max Pull-ups
Rest 1 minute
EVEN: 500/400 m Row
Max Box Jumps (24”/20”)
Rest 1 minute

Score= Total reps