6.20.22 Workout of the Day

Saturday Beach Bum Crew. Congratulations to 12 year old Finn Wrobel for completing this sprint in its entirety .

July 4th 5K & Kid’s Race 🇺🇸
If interested in participating in our annual race, please sign up at the link in Bio on our Instagram, Facebook or at Palmettorunningcompany.com.

Barbell
Strength
Weighted Pull-ups
5x4

Conditioning
“Fast Break”
10 rounds for time
15/12 Calorie Row or 200 m run
15 Wall Balls (20/14)
-Rest 1 minute after every round-

Interval
Conditioning [30 min cap]
3 RFT
21 -15-9
Burpees to 6 inch target
Box Jumps (24/20)
Into
200 m Farmer’s Carry (50/35’s)
*Complete Farmer’s Carry 3 times total.*

Midline & Cooldown
400 m run
50 alternating v-Ups
400 m run