10.18.22 Workout of the Day

Monday Evening Ladies

October Lift Off Challenge
Lift #2 is the Back Squat. We will be squatting today so get to class & PR!

💕Breast Cancer Shirts💕
Breast Cancer Shirts are in the lobby. Proceeds from shirt sales go to Barbells For Boobs, a non-profit Breast Cancer Organization. Support the cure!

Fittest of the Coast Information
All scores must be submitted by 7 PM.

Barbell
“Lift Off” Challenge Lift #2
Back Squat
Build to a heavy single

“Jack & Rose”
3 RFT
21/16 Calorie Row
15 C2B
9 Strict HSPU
-Rest 2 minutes-

Interval
3 sets for max reps
AMRAP 2:30
A. 300 m run INTO max GHD Reverse Hypers
rest 1 minute
B. 300 m run INTO max DB Bench Press (40/25’s)
rest 1 minute
C. 300 m run INTO max Box Jumps (24”/20”)
rest 1 minute
D. 300 m run INTO max Burpees to 6 inch target
rest 1 minute