1.17.24 Workout of the Day

Happy Birthday Michael Nix.

January Challenge
Run or machine 1 mile before or after class, not including the workout, everyday. These small 1% gains will have have impactful long terms results if done daily & consistently.

Barbell
Strength
5 sets: 2 position power clean + push jerk

Conditioning
40/32 Calorie Row
20 KB Hang Clean & Jerk (53/35)
5 Rope Climbs
-Rest 2 minutes-
30/24 Calorie Bike
20 Box Jump Overs (30/24)
10 Ring Muscle Ups
-Rest 2 minutes-
20/16 Calorie Row
20 Burpees
15 Bar MU

Interval
3 RFT (1:00 on/1:00 off)
30 KB SDHP (53/35)
30 Single DB Hang C&J [15 each arm]
30 Shuttle Sprints [25 ft] each touch=1 rep
30/24 Calorie Ski