2.14.22 Workout of the Day

Ladies Paint Night at 843

February Challenge(s)
The goal for this month is to complete each of options ideally 2x per week before or after class.
-100 calorie machine/1 mile run
-Max unbroken bar hang, build to over a minute.
-Stretch 10 minutes. RomWod has a 14 day free trial.

Barbell
Strength:Thruster [12 minute window]
A) Build to a heavy set of 7
B) Build to a heavy set of 5
C) Build to a heavy set of 3

Conditioning: “Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Interval
Conditioning
On the every 4:00 for 32 minutes:
ODD: 400 m run + 50 DUBS/100 singles
EVEN: 25/18 cal ski or bike + 25 KBS (53/35)

Goal is 3:00 minute rounds or better. Please modify volume accordingly.

Midline: For Quality
30-20-10
V-ups
Alternating toe touches
-1 minute plank after each set-