1.26.24 Workout of the Day

Happy Birthday Herman & Drew

Red Friday’s
Wear your RED & Remember Everyone Deployed..

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.

Barbell
Strength
Wide Grip Bench Press 5x5

Conditioning
For time
25 Shuttle runs (50 ft)
50 Wall balls (20/14)
50 V-ups
50 Wall balls
25 Shuttle runs

Interval
Conditioning
On the every 4:00 x 5 sets [40 minutes]
Rounds 1-5:12/9 Calorie ski or bike
50 DUBS
12/9 Calorie ski or bike
Rounds 6-10: 200 m run
15 Double DB hang cleans (50/35’s)
200 m run