1.13.25 Workout of the Day

Virginia & her Sunday ladies run club

January Challenge
Everyday run 1 mile or complete 100 calorie machine before or after class, not including the workout. These small 1% gains will have impactful long term results if done daily & consistently.

Barbell
Strength
Power Snatch
3-3-3-2-2-1-1-1

Conditioning
On the every 6:00 x 4
20/15 Calorie Row
15 Overhead Squats (95/65)
5 Ring Muscle Ups

Interval
Conditioning
AMRAP 4 x 6 sets
30/24 Calorie Ski or Bike
Directly into
Max rounds of “DB Complex”
Rest 2 minutes after each AMRAP & start where last left off

“DB Complex:”
12 DB DL (40/25’s)
9 HPC
6 FS
3 S2OH