6.17.22 Workout of the Day

Kim and Pratt, 22 year anniversary, Mt. Mitchell, highest peak east of the Mississippi.

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

Tanks & T-Shirts
Limited number of Female tanks, Bro tanks & Kid t-shirts have arrived & are available for purchase in the lobby.

Beach Bum Sprint Triathlon
The last Beach Bum Triathlon of the summer is this Saturday, 8:00 AM at Coligny Beach. For discount code see Martin or Amber. Register at trisignup.com

Barbell
Strength
Back Squat: 5x4

Conditioning
“Jumping Jackie”
1000 m Row or 800 m run
50 Thrusters (45/35)
150 DUBS
50 Thrusters
1000 m Row or 800 m run

Interval
For Time [35 minute cap]
10 Double DB Thrusters (35’s/20’s)
10 Burpees
:30 second plank
200 m run
9 Double DB Thrusters (35’s/20’s
9 Burpees
:30 second plank
200 m run
8…

Cash in & out with 40/30 calorie ski or bike.