10.16.24 Workout of the Day

Happy Birthday Geo & Brit!

Fall League Information
All heat & subs requests must be sent to Amber or Martin by tonight. Please get with your team & strategize for Thursday. Heat times will be posted Wednesday AM & will be sent to all captains & will be posted on our Facebook.

Cold Plunge Special
For the month of October, all Fall League participants can plunge for $10/plunge.

Barbell
Conditioning
Team of 3, for quality
30-27-24-21-18-15-12-9-6-3
DB Bench Press (50/35’s)
Back Squats (225/155)

Accessory Fall League Prep
Team of 3, 2-3 rounds for quality
10 Sandbag cleans over box (100/70) (40”/40”)
10 calorie ski

-Follow the leader.-

Interval
Conditioning
3 RFT (1:00/1:00)
20/14 Calorie Ski or Bike
30 Box Jump Overs (24/20)
40 Bumper G2OH (45/25)
50 V-ups / No-arm abmat sit-ups