1.18.23 Workout of the Day

Tuesday 415

Birthday(s)
Happy Birthday Lisa Zimmerman

Week 3 Nutritional Challenge:
Drink half your bodyweight in ounces of water. Challenge starts Monday & last through Friday. Please write name on the whiteboard in gym lobby to participate.

Barbell
Strength
Hang Squat Snatch
10-8-6-4-2
These will be cycled. Move up in weight each set and build to a heavy set of 2.

Conditioning
For Max Calories
7 minute Max Calorie row
Rest 1 minute
7 minute Max Calorie Echo Bike
Rest 1 minute
7 minute Max Calorie Ski

Interval
Conditioning
3 RFT
80 DUBS
600 m run
40 Double DB Push Press (40/25’s)
20 Double DB Box Step ups (24/20)

Midline/Accessory: 4 sets
10 Double DB Hammer curls
10 DB Glute Bridges
10 GHD Reverse hypertension
-30 second low plank after each round-