5.31.24 Workout of the Day

The ladies of 830 AM

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

Sandbar Saturday Box Brief
All boats are listed on the lobby whiteboard. Please coordinate with your people. BYOB & whatever else you would like to bring.

Saturday Class
This Saturday there will be no 830 AM class due to our Sandbar Bash. We will still offer our 6:00 & 7:15 AM classes.

Barbell
Conditioning
3 Rounds
300 m run or row
20 Push Press (75/55)
-Rest 3 minutes-
3 Rounds
15 Strict Press (75/55)
300 m run or row
-Rest 3 minutes-
3 Rounds
10 Wall Facing Strict Handstand Push Ups
300 m run or row

Bodybuilding (Accessory)
3 sets for quality
15 Barbell Bicep Curls
15 Dips
1:00 minute plank

Interval
Conditioning
3 sets for max reps
AMRAP 3
30/22 Calorie Ski or Bike
Max GHD Sit-ups or v-ups
-Rest 1 minute-
AMRAP 3
500/400 m row
Max DUBS
-Rest 1 minute-
AMRAP 3
400 m run
Max Wall walks