10.16.23 Workout of the Day

Happy Birthday Brittany, Madalyn & Geo.

💕Breast Cancer Awareness Month Shirts💕
All shirts are in the lobby, $20.

Fall League Information
Week 3 workout is posted. Get with your team & strategize. Heats will begin 5:18 PM on Thursday. Any heat requests must be given to Martin or Amber by Tuesday. There will be no Thursday evening classes.

Barbell
Strength (Athletes Choice)
Back Squat 5-3-1-5-3-1-1-1, building
Bench Press 5-3-1-5-3-1-1-1, building
Deadlift 5-3-1-5-3-1-1-1, building

Conditioning
10 Rounds for reps of:
200 m Run
3 Ring Muscle Ups

Interval
Conditioning
For Time 1:00 on/ 1:00 off)
Satiation 1: 100/ 72 Calorie Bike or Ski
Station 2: 100 Burpees to rack
Satiation 3: 100 Sit-ups
Satiation 4: 100 Double DB Deadlifts (50/35’s)