4.23.21 Workout of the Day

RED Friday crew

2021 Spring League
Week 1 starts tonight with first heat promptly at 520 PM. Looking forward to a great evening of fun & fitness.

Friday Evening Schedule
We will have no Friday PM classes due to Spring League, however we will have Open Gym from 415-615 PM on the interval side of those not participating in tonight’s event.

Sign ins
Please all continue to sign in as this helps us coaches prep for class & for social distance protocol. We want to accommodate all our members while continuing to respect those that would like to social distance. Thank you all for respecting this & for doing your part.

Barbell
1. Walking Lunge
On the every 3 minutes x 3 sets
16-20 reverse DB step backs (50/35)

2. Conditioning
10 minute AMRAP
10 box jump overs (24/20)
10 hang squat snatches (95/65)

Interval
Conditioning: For Time
Working Through 10 Rds of 2:00 On/1:00 Off: 30/24 Calorie Assault Bike or ski, 30 Burpees
30/24 Calorie Assault Bike or ski, 40 double KB DL
30/24 Calorie Assault Bike or ski, 50 single KB front squats (50/35)