1.17.23 Workout of the Day

830 ladies

Birthday(s)
Happy Birthday Amber

Week 3 Nutritional Challenge:
Drink half your bodyweight in ounces of water. Challenge starts Monday & last through Friday. Please write name on the whiteboard in gym lobby to participate.

Barbell
Strength
Hang Squat Clean
10-8-6-4-2
These will be cycled. Move up in weight each set and build to a heavy set of 2.

Conditioning
15-12-9
Double DB Thruster (50/35’s)
Double DB Box Step Ups (24/20)
-50 foot front rack lunge after every round.-

Interval
Team of 2, 40 minute ascending ladder
20 Double KB Deadlift (50/35’s)
20 Single KB front rack lunge
20 calorie bike or ski
400 meter run

Partition evenly, run together.