10.18.23 Workout of the Day

Fall League Week 2

💕Breast Cancer Awareness Month Shirts💕
All shirts are in the lobby, $20.

Fall League Information
Your heat times will be posted today. Any issues please Contact Amber. There will be no Thursday evening classes.

Barbell
Strength
Option 1: Power Clean 5-3-1-5-3-1-1-1, building
Option 2: Power Clean Barbell Cycling practice for Fall League (115/80)

Conditioning
4 RFT
20/16 calorie row
20 burpees
200 m run
2 rope climb

Interval
Conditioning
For Time
50 DUBS
50 Airsquats
50 Plank to push-up
40 DUBS
40 Airsquats
40 Plank to push-up
30 DUBS
30 Airsquats
30 Plank to push-up
20 DUBS
20 Airsquats
20 Plank to push-up
10 DUBS
10 Airsquats
10 Plank to push-up

-After each round row 500/400 or run 400 meters.-

RX: Single DB Front Squat (50/35)