1.23.23 Workout of the Day

Sunday Fittest of the Coast Prep

Birthday(s)
Happy Birthday Sam R, Makala P & Susan. Happy belated Birthday Evan Page.

Week 4 Challenge:
Get over 7 hours of sleep a day.. Challenge starts Monday & lasts through Friday. Please write name on the whiteboard in gym lobby to participate. This is the last challenge of the month.

Barbell
Strength
Back Squat
5x5, building

Conditioning
For Time
500 m row
50 Airquats
Rest 1 minute
500 m row
50 Wall balls (20/14) (10’/9’)
Rest 2 minutes
500 m row
50 Wall balls (20/14) (11’/10’)
Rest 3 minutes
5 sets
250 m row
Rest :30 between sets

Midline
3x7 Barbell Good Mornings, building.
-After every set perform :30 second weighted plank on forearms.-

Interval
For Time
1000 m run
100 sit-ups
800 m run
80 Box Jumps (24”/20”)
600 m run
60 DB alternating power snatch (50/35)
400 m run
40 Calorie Bike or Ski
200 m run
20 Burpee pull-ups