4.29.22 Workout of the Day

Happy Birthday Ashley from your 830 class.

Red Friday’s
Wear your RED & Remember Everyone Deployed.

May Upcoming Events

May 1: Pedal Hilton Head
Celebration Park, Hilton Head. This 10,20.30,40 or 62 mile cycle through Hilton Head benefits the kids of the Boys & Girls Club. Signup at PedalhhI.org

May 7: Outside the Box Throwdown
Hosted by May River Fitness. A fitness competition featuring 2-person teams for all levels. All proceeds will benefit the Creative Church Food Pantry that provides food services for Jasper County families in need.

May 21: Beach Bum Sprint Duathlon/Triathlon
This sprint can be done as an individual or as a relay. Located on Coligny Beach, this event is absolutely awesome! All information can be found on trisignup.com.

Barbell
Strength
Squat Snatch
Build to a heavy double

Conditioning
“Macho Man V2”
On the minute x 10
3 Power Clean
3 Front Squats
3 Push Jerks
-Weight should be 45-65% of C&J 1 RM-

Interval
Team of 2 30 minute leapfrog AMRAP
10 Wall Balls (20/14)
12 Double DB Deadlift (50/35’s)
100 meter sprint

Midline: Coaches Choice

Cooldown: 10 minute machine or 1 mile run