9.26.22 Workout of the Day

Augusta Ironman 70.3

Fall League Week 4
Workout will be posted on our Members-Only FB page today. All heat requests must be texted by captain to Amber or Martin by Tuesday PM.

Barbell
Strength
Back Squat
5x3

“Key Lime Pie”
AMRAP 10
10 KBS (53/35)
10 Box Jump (24”/20”)

Accessory Finisher
2 sets for quality
20 GHD Sit-ups
1 Minute Plank
20 Russian Twists
300 m Run

Interval
4 rounds of
25 Alternating DB Snatch (50/35)
500/400 m Row

Directly Into

4 rounds of
25 DB Front Rack Front Squat (50/35)
400 m Run

Accessory Finisher
3 sets for quality
25 Sit-ups
1 Minute Plank
20 Russian Twists