9.12.22 Workout of the Day

Fall League Week 1 Spirit Winners

Fall League Week 2
Workout will be posted on our Members-Only FB page today. All heat requests must be texted by captain to Amber or Martin by Tuesday PM.

Birthday(s)
Happy Birthday Stella

Barbell
Strength
Front Squat
5x3

“Karen”
150 Wall Balls For Time

Midline
3 sets for quality
10 GHD sit-ups + :20 second static hold after 10th rep
1:00 Plank
15 Glute Bridges

Interval
AMRAP 30
15/12 Calorie Echo Bike or Ski Erg
20 Single DB strict shoulder press [10 rt & 10 lf]
25 sit-ups
300 meter run

Midline
3 sets for quality
15 DB pull-throughs
1:00 Plank
15 Glute Bridges