2.9.21 Workout of the Day

Happy Birthday Nora & Blanca

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February Fitness Challenge 
In addition to our regular class program & in effort to tighten up bellies, grip & mind, on your own complete for quality this month:

Monday, Wednesday, Friday:150 sit-ups 

Tuesday, Thursday, Saturday: Accumulate 3 minute plank or bar hang.

Barbell
:Conditioning: "Quittin' Time"

A.AMRAP 5: Buy-In: 400 m run AMRAP In Time Remaining:12 Deadlifts (225 /155) + 12 Barbell-Facing Burpees

Rest 5:00

B. AMRAP 5:Buy-In: 400 m run AMRAP In Time Remaining: 8 Deadlifts (275/185) + 8 Burpee Box Jumps (24"/20")

Rest 5:00

C.AMRAP 5:Buy-In: 400 m run AMRAP In Time Remaining:4 Deadlifts (315/205) 4 Burpee Box Jump Overs (24"/20")

Midline: 3 Sets Not for Time:36 GHD Sit-Ups + "Uneven" KB Deadlifts

Rest 2:00 Between Sets

Interval
1.Leg Stamina
On the minute x 10
Min 1: 5 tempo single DB Front Squats (50/35)
Min 2: 10 Tempo Single DB Reverse lunges

Tempo squats: 3 second bottom pause,
Tempo Lunges: 2 second bottom pause

2.Conditioning: Team leapfrog 25 minute AMRAP
14 Air squats to medicine ball.
12 abmat situps
100 m sprint or 10/7 calorie row