3.01.22 Workout of the Day

830 crew

March Challenge
”Butts and Guts Booty & Core Builder”
Take 5 minutes at the end of every class & focus on areas you need work on. Movement options: plank, sit-ups, squats, lunges, glute bridges, single leg deadlifts, step ups, etc.

Girls Night Out
Inaugural Girls Steak & Cake Night at The Pearl Tonight at 7 PM for those that registered.

Barbell
Strength: Push Press [12 minute window]
A) Build to a heavy set of 10, then
B) 1X10 @ 90% of heavy 10
C) 1X10 @ 80% of heavy 10

Conditioning: “Whatever You Like”
For Time: [35 min cap]
50 Shoulder to Overhead (155/105)
3000 m row or 2400 m run
100 burpee box jumps (24/20)

-Partition reps however you like.-

Interval
2 RFT [40 minute cap]
1000 meter run
80 KBS (53/35)
60 air squats
40 KB front rack lunges
20 pull-ups
10 calorie ski or bike

Midline: March Challenge:150 total reps of movement of choice.