11.10.25 Workout of the Day

Happy Marine Birthday to Herman, Christina, Adam, David & to all Marines for your service.

Veteran’s Day Information
All classes on Tuesday will complete our annual Hero Workout “Chad,” 1000 step ups for time.

November Challenge
 Run 1 mile or complete 100 calorie machine everyday. Extra credit = 100 bodyweight movement reps of choice.

Barbell
Strength
Back Squat
3-3-3-3-3, building

Conditioning
AMRAP 12
60 DL (115/80)
40 Hang C&J
20 Thrusters
Max Calorie Bike (or 800 m run for time)

Interval
Marine Hero “Hansen”
5 RFT
30 KBS (70/53)
30 burpees
30 GHD Sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Recovery
Run 1 mile or complete 100 calorie machine everyday. Extra credit = 100 bodyweight movement reps of choice.