4.26.22 Workout of the Day

415 crew

May Upcoming Events
May 1: Pedal Hilton Head
Celebration Park, Hilton Head. This 10,20.30,40 or 62 mile cycle through Hilton Head benefits the kids of the Boys & Girls Club. Signup at PedalhhI.org

May 7: Outside the Box Throwdown
Hosted by May River Fitness. A fitness competition featuring 2-person teams for all levels. All proceeds will benefit the Creative Church Food Pantry that provides food services for Jasper County families in need.

May 21: Beach Bum Sprint Duathlon/Triathlon
This sprint can be done as an individual or as a relay. Located on Coligny Beach, this event is absolutely awesome! All information can be found on trisignup.com.

Barbell
Strength: Bench Press [12 minute window]
A) Build to a heavy single
B) 1 set max reps @ 80% of heavy

Conditioning
“Game of Inches”
AMRAP 12
9 burpees
35 DUBS

Sprint Intervals & Midline
4 sets for speed
300 m sprint @90%
20 sit-ups
Rest 1 minute

Interval
Hero “Collin”
6 RFT
400 m weighted run (45/25)
12 Double DB push press (35/20’s)
12 Box Jumps (24/20)
12 KB SDHP (70/53)
[32 minute cap]