11.14.25 Workout of the Day

Happy Birthday Twins!

Red Friday’s
  Wear your RED & Remember Everyone Deployed.

Bluffton Self Help Holiday Initiative
In this season of giving, in addition to Serving The Homeless in Savannah, we are teaming up with Bluffton Self Help to provide those in need with any essential items (food, deotorant, toothpaste, etc). There is bin located in our lobby to place items that will be picked up weekly by Bluffton Self Help. Giving is good so let's all do our part & give to those that need. Thank you.

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

Barbell
Strength
Front Squat
3-3-3-3-3, building

Conditioning
Open 19.4
In a 12 minute window, for total time
A. 3 Rounds
10 Power Snatch (95/65)
12 bar-facing burpees

-Rest 3 minutes-

B. 3 Rounds
10 Bar Muscle Ups
12 bar-facing burpees

Interval
Conditioning
A. Option 1: Individual
AMRAP 30
300 m row or run
20 Double DB Walking Lunges
10 Devils Press (40/25’s)

A. Option 2: Team of 2
AMRAP 30
300 m row or run
40 Double DB Walking Lunges
20 Devils Press (40/25’s)

-Run together, partition reps evenly-

B. Strength
DB Bench Press
5x8

-After each set complete 15 GHD reverse hyperextensions.-