1.23.24 Workout of the Day

Happy Birthday Sam, Susan & Makala.

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
Zombie Front Squat 3-3-2-2-2

Conditioning
AMRAP 20
400 m run
50 ft Overhead Dumbbell Walking Lunge (50/35) (right arm)
20 T2B
50 ft Overhead Dumbbell Walking Lunge (50/35) (left arm)
20 Lateral Burpee over Dumbbell
20 Dumbbell Snatch (50/35)

Interval
4 sets
AMRAP 3
250/200 m ski or bike
20 Box Jump Overs (24/20)
Max KBSDHP (53/35) in remaining time
-Rest 1 minute-
AMRAP 3
200 m run
20 Wall balls (20/14)
Max Strict Pull-ups in remaining time
-Rest 1 minute-