2.4.22 Workout of the Day

🇺🇸The ladies (& Sal) of 830. 🇺🇸

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

Birthday(s)
Happy Birthday Andy

February Challenge(s)
The goal for this month is to complete each of options ideally 2x per week before or after class.
-100 calorie machine/1 mile run
-Max unbroken bar hang, build to over a minute.
-Stretch 10 minutes. RomWod has a 14 day free trial.

Barbell
“Fortitude”
On the minute x 30
Minute 1: max calorie row
Minute 2: max burpees.
Score is lowest row + lowest burpee round.

Midline
2-3 sets for quality
50 ft handstand walk/ practice
30 GHD sit-ups/ 50 abmat sit-ups
10 barbell OHS (45/35)

Interval
Conditioning
Team of 2 30 minute leapfrog AMRAP
14 bumper abmat sit-ups (25/15)
12 Double DB/KB lunges (50/35’s)
150 m sprint

Midline
3 sets for quality
30 shoulder taps (left + right = 1 rep)
20 glute bridges
1:00 hollow hold