6.28.22 Workout of the Day

Congratulations to Britney & Austin & Alan & Alexis on their weekend wedding engagements.

July 4th 5K & Kid’s Race 🇺🇸
The first 200 runners to sign up receive a T-shirt! Please sign up at the link in Bio on our Instagram, Facebook or at Palmettorunningcompany.com.

Kid’s Camp July Session
July Session starts this Friday, July 1st Ages 5-10 M-W-F. 9:30-10:30 AM. Please see Amber for details.

Barbell
Strength
Weighted Chin-Ups
5x4

Conditioning
“Severin”
For Time
50 Strict Pull-ups
100 Hand-Release Push-ups
5000 Meter Run

Interval
Chipper For Time (work 1 min/ rest 1 min)
100/75 Calorie Row
100 Hang Power Snatch (50 rt + 50 lf)
100 Straight Leg Abmat Situps (touch toes)
100 Shoulder to Overhead (50 rt + 50 lf)
100/75 Calorie Ski or Bike
[45 Minute Hard Cap]

This workout was tested by Drew Callahan & Martin who were just shy of completing this as prescribed. Ladies, with the 50 rep difference over the men, this is attainable for all IF you can complete each movement in 4-5 sets & go hard on the bike to finish it off. A great challenge for all athletes. Today. Good luck!