10.10.22 Workout of the Day

Sunday Fitness Family

Birthday(s)
Happy Birthday Luke Grogan

October Lift Off Challenge
Starting this Tuesday 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 will be posted Monday evening on Facebook so stay tuned!

Barbell
Strength [Deload Week]
Back Squat
10x2

“AirHeads Extreme”
12 Minute EMOM x 2
Minute 1: 12 box jumps (30”/24”)
Minute 2: 10 squats + 50 foot walking lunge
Minute 3: 12 burpees to 6 inch target
Minute 4: 150 m sprint

Interval
AMRAP 4 x 7 sets (4:00 on/ 1:00 off)
400 m Run Buy In
Remaining Time
AMRAP ⬇️
10 Single Arm Dumbbell Push Press (Right arm) (50/35)
10 Single Arm Dumbbell Push Press (Left arm) (50/35)
10 Single Arm Dumbbell Snatch (Right arm) (50/35)
10 Single Arm Dumbbell Snatch (Left arm) (50/35)
10 Front Rack Lunges (50/35)
Rest 1 minute after each 4:00

Start round where last left off. Score = Total round & reps.