10.11.22 Workout of the Day

Welcome to the CF843 family, Palmer Greer Marrs!

October Lift Off Challenge
Starting today through month’s end, athletes will find their Cumulative Lift Total: 1 Rep Max Bench,1 Rep Max Back Squat & 1 Rep Max Deadlift. All details are posted on our FB Members-Only Page & in the gym lobby.

Barbell
“Lift Off” Challenge Lift 1
Bench Press
Build to a heavy single

“WarHeads”
40-30-20-10
Push-ups
Calorie Row

Accessory Finisher
4 sets for quality
10 DB Deadlift
10 DB Hammer Curls
10 DB Strict Press

Interval
In teams of 2, alternating every minute:
AMRAP 8
Max Calorie Bike or Ski

rest 5 minutes

24 minute EMOM
Minute 1: 8 box jumps (30”/24”)
Minute 2: 10 Airsquats + 15 abmat sit-ups
Minute 3: 12 burpees to 6 inch target
Minute 4: 100 m sprint

(Modify reps to 40 seconds of work per station or less.)