12.23.22 Workout of the Day

Friday 830 Ladies

Red Friday’s
Wear your RED & Remember Everyone Deployed.

Christmas Weekend Schedule
Friday: All morning classes & 12:30 PM
(No PM classes).
Saturday: Regular Schedule.
“12 Days of Christmas Annual Workout”
Sunday: Closed for Christmas.
Monday: Open Gym hours TBD.

Sweatshirts
We have extra sweatshirts located in the lobby.

Barbell
Back Squat [Week 4]
20 rep max at 75% of heavy single. [5% increase from last week.]

FULL SEND FRIDAY
12/10 Calorie Ski or Bike
20 Front Rack Lunges (75/55)
12/10 Calorie Ski or Bike
20 Back Rack Lunges (95/65)
12/10 Calorie Ski or Bike
20 Front Rack Lunges (75/55)
12/10 Calorie Ski or Bike

Interval
21-18-15-12-9-6-3
KB Sumo Deadlift High Pull (53/35)
Box Jumps (24/20)
Incline Push-ups to Box
GHD Sit-ups or V-Ups

-Cash in & out with 800 m run-

Midline
Accumulate 5 minutes plank
[Goal is 3 or less breaks]