12.30.24 Workout of the Day

Happy Birthday Mikayla!

New Year’s Week Schedule
Monday: Regular Schedule, Combined Classes (No 615 PM class).
New Year’s Eve: Regular morning classes & 1230 PM, Combined Classes (No evening classes).
New Year’s Day: 8-10 AM Open Gym. 1/2 Marathon Team of 3 row or run.
Thursday: Regular Schedule, Combined Classes (No 615 PM class).
Friday: Regular Schedule, Combined Classes.
Saturday: 6:00, 7:15, 8:30 AM.

Barbell & Interval
Conditioning
On the every 7:00 x 5 sets
500/400 m row [or run]
5 Power Cleans (185/125) or 10 Double DB Power Cleans (50/35’s)
15 Burpee Box Jump Overs (24/20)

Strength (Accessory)
Back Squat
5x3

Midline (Accessory)
3 sets
10 Hollow body rocks
30 DB side bends (15 each side)
1:00 plank (left, right, low)