10.16.26 Workout of the Day

Happy Birthday Micah, Madalyn & Geo!!

Fall League Information
Pictures, video, & results will be posted asap. Week 3 workout & standard video will be released this weekend.

Fittest of the Coast Information
Fittest of The Coast start Week 3. Those needing to complete the workouts may do so during open gym hours or on Sunday.

RED Fridays
Wear your RED & Remember Everyone Deployed.

Barbell
Strength
Back Squat
3-3-2-2-1-1-1-1-1-1

Conditioning
On the every 3:30 × 5
8 Front Squats (135/95)
16 Box Step Overs (24/20)
8 Front Squats (135/95)
-Step Overs can be lateral or box facing.-

Interval
Conditioning
6 RFT
400 m run
30 DUBS
20 Bumper G2OH (45/25)
1:00 Weighted low plank (45/25)