7.1.22 Workout of the Day

Luis, July 4th 5k

Red Friday’s
Wear your RED & Remember Everyone Deployed.

July 4th 5K & Kid’s Race 🇺🇸
The first 200 runners to sign up receive a T-shirt! Please sign up at the link in Bio on our Instagram, Facebook or at Palmettorunningcompany.com.

Kid’s Camp July Session
July Session starts today, July 1st Ages 5-10 M-W-F. 9:30-10:30 AM. Please see Amber for details.

Barbell
“Smoke Alarm”
2:00 minutes x 15 rounds
15/12 calorie row or 200 m run
Directly into
AMRAP “Bergeron Beep Test”

“Bergeron Beep Test”
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

-Athletes pick up where they last left off.-

Interval
Team of 2, AMRAP 30 leapfrog
20 DUBS/ 40 singles
15 Double KB Deadlifts (50/35’s)
100 m Sprint