11.2.24 Workout of the Day

Best of luck to Ryan Lockhart today on his Ironman in Panama City Beach, FL. (Swim 2.4 miles, Bike 112 miles, Run 26.2 miles) LFG Ryan!

Stop Soldier Suicide November Challenge
 Headed by Jeff Moyer, everyday complete a 1 mile run or 2000 meter row (this includes in class running or rowing). Goal is 60,000 meters of rowing or 60 miles of running this month to raise awareness for this cause.

In addition, as extra credit complete 100 bodyweight reps of choice (sit-ups, pushups, squats, lunges, etc).

We will have a whiteboard to track keep you all accountable. Please check out members only FB for more info.

Barbell & Interval
Conditioning
EMOM 28
Min 1: 200 m run
Min 2: 5-7 Bar MU/Burpee PU
Min 3: 25 ft HS walk
Min 4: 10 Alt DB Hang C&J (70/50)

Strength (Accessory)
DB Bench Press
20-15-10-15-20