10.28.24 Workout of the Day

Thank you to Luis, Gizzelle & everyone who participated this Sunday in helping feed the homeless at Forsyth Park in Savannah.

Fittest of Coast Information
  All registered athletes must complete workout and submit score by Tuesday 7 PM.

Barbell
Strength
Option 1: High Hang Snatch
5x3, building

Option 2: Back Squat
5x3, building

Conditioning
  FOTC Wod 4 Test/Retest

Midline & Cooldown
3 sets
200 m jog
15 GHD Situps
1 minute low plank

Interval
Conditioning
3 RFT
60 abmat sit-ups
20/15 Calorie Bike or Ski
40 DB Reverse step backs (50/35)
20/15 Calorie Bike or Ski
20 DB Devils Press (50/35)
20/15 Calorie Bike or Ski

Midline & Cooldown
800 m run
into
3 minute plank
[1 min low, 1 min rt side, 1 min lf side]