7.1.24 Workout of the Day

Independence Day 5K

Women’s July Challenge
Our Ladies July Challenge is posted on our Facebook, Instagram & in the gym lobby. Get to class, sign in & win!

Barbell
Strength
Front Squat
3 sets of : 1 Pause Front Squat + 1 ¼ Front Squat + 1 Front Squat @ 70-75% 1RM Front Squat

Conditioning
Team of 2, 6 RFT
30 Wall Balls (20/14)
60 Double Unders
30/24 Calorie Row
60 Double Unders

-One works, one rests, partition reps evenly.-

Interval
Conditioning
On the every 5 x 8
12/9 Calorie Ski or 200 m sprint
3 burpee pull-ups
15 Box Jump Overs (24/20)
3 burpee pull-ups

[Modify reps to sub 4:00 min/round.]