11.9.21 Workout of the Day

Congratulations to Charlie & Lisa on their engagement.

Saturday Golf Outing
Those interested in participating in our 9 Hole Golf tournament on Saturday. Please see Martin at the gym this week. It will be extremely causal, quick & fun!

Birthdays
Happy Birthday Destjne

Barbell
Bench Press
1.Build to a heavy single
2. 5x3 of 80% of part 1
-Update your 1 RM Bench Press on your PR’s of you a PR before completing Part 2.

”All Ball”
42-30-18
Wall balls (20/14)
HRPU
Calorie Row

Interval
AMRAP 8
Max calorie echo bike
Rest 2 minutes
AMRAP 8
Ascending ladder adding 1 rep after every set
1BJ (24/20)
1 KBS (53/35)
Rest 2 minutes
AMRAP 8
Ascending ladder adding 1 rep after every set
1 wall walk
1 pull-up
Rest 2 minutes
AMRAP 8
1 mile run/ sub 8:00 distance run
Rest 2 minutes