1.2.24 Workout of the Day

New Year’s Day Annual May River Cold Plunge

January Challenge
Run or machine 1 mile before or after class, not including the workout, everyday. These small 1% gains will have have impactful long terms results if done daily & consistently.

Birthday(s)
Happy Birthday Jossie Marrs

Barbell
Strength
Front Squat 5x3

Conditioning
3 sets
20 Wall balls (20/14)
10 Shuttle Sprints (50 ft)
20 Wall balls
Rest 2 minutes-

Interval
Conditioning
Team of 2- 5 RFT
400 m run - together
30 sit-ups - synch
20 DB Hang Clean & Jerk (50/35) [10 rt +10 lf] - synch
10/7 Calorie Ski or Bike - each

-The “synch” is at the top of movement.-