3.29.24 Workout of the Day

Happy Birthday Veronika!

Box Brief
We will have a full class schedule today & Saturday.

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

Parent(s) Bringing Kids to Gym
For the safety of everyone, especially on no-school days like today, your kids must either sit in the hallway or be within the parent’s reach at ALL times. We are very thankful to have created such a kid-friendly gym, so please continue to respect this & do your part so we can all continue to be safe & get fitness in. Thank you!

Barbell
Strength
Back Squat
3-3-3-3-3
Building from 80%-85%

Conditioning
Team of 2,
Partner 1: 50 GHD Sit Ups
Partner 2: 75 Wall balls (20/14)
-Partner 1 does GHD while other partner does WB, then switch.
Then… same thing below
Partner 1: 75 GHD Sit Ups
Partner 2: 100 Wall balls (20/14)
-Partner 1 does GHD while other partner does WB, then switch.

Interval
Conditioning
On the every 10:00 x 4
500/400 m row
400 m run
30 Double DB lunges
20 hollow body rocks
10 Double DB Devil’s Press

[Ramp up intensity/modify reps & DB load for sub 8:00 min/rounds. 8:00 cap/round]