10.3.25 Workout of the Day

Breast Cancer Awareness Pink Out

Fall League Information
Week 1 starts tonight, 5-7 PM. Please wear your pink, be on time & ready to go. Heat times are posted. Our last class today will be 1230 PM. Discounted drinks & appetizers at 8 PM at Nector following awards. All members are welcome!

Fittest of Coast Athletes
Sunday Open gym from 9:00-10:30 AM will the alotted time slot to complete your workouts. However, you may complete your workout anytime Friday - Wednesday away from the class. Please find a fellow athlete to judge you.

Barbell
Conditioning
Option 1, Team of 2 4 RFT
20 Box Jump Overs (24/20)
20 Thrusters (95/65)
20 Burpee Pullups
40 V-Ups
-One works, one rests, partition evenly.-

Option 2, Individual, 4 RFT
Split reps in half, rest 1 minute after each round.

Midline
25 Bumper Abmat Sirups (25/15)
1 minute weighted low plank (25/15)

Interval
Conditioning
Friday Chipper, Team of 2, For Time
200 DUBS
100 KB SDHP (53/35)
100 v-ups
2K row or run
100 v-ups
100 KB SDHP (53/35)
200 DUBS

-Run together, partition evenly.-