4.27.22 Workout of the Day

Tuesday 515

May Upcoming Events

May 1: Pedal Hilton Head
Celebration Park, Hilton Head. This 10,20.30,40 or 62 mile cycle through Hilton Head benefits the kids of the Boys & Girls Club. Signup at PedalhhI.org

May 7: Outside the Box Throwdown
Hosted by May River Fitness. A fitness competition featuring 2-person teams for all levels. All proceeds will benefit the Creative Church Food Pantry that provides food services for Jasper County families in need.

May 21: Beach Bum Sprint Duathlon/Triathlon
This sprint can be done as an individual or as a relay. Located on Coligny Beach, this event is absolutely awesome! All information can be found on trisignup.com.

Barbell
Strength: Front Squat [15 minute window]
Hit your new 1 RM

Conditioning
“Milestones”
10 RFT
10 Wallballs (20/14)
3 Deadlift (275/185)
50 Meter Farmers Carry DB @ (50/35’s)
[30 minute cap]

Interval
5 rounds for max reps
1 min burpees to 6 inch target
1 min KBS (53/35)
1 min abmat sit-ups
1 min echo bike
1 minute rest
[24 minutes]

Sprint Intervals & Midline
4 sets for speed
300 m sprint @90%
30 shoulder taps (left + right = 1 rep)
Rest 1 minute