11.18.25 Workout of the Day

Happy Birthday Leo from your 630 AM crew!

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.

Save The Date
Our Annual Christmas Party is Friday, December 19th at Rooftop Bar at Posiedon.

Barbell
Strength
Snatch Complex
5 sets of: 1 Snatch Pull + 1 Power Snatch + 1 Snatch Pull + 1 Power Snatch, building

Conditioning
AMRAP 6
10/8 calorie row or ski
4-8-12.. Pull-ups

-rest 3 min-

AMRAP 6
10/8 calorie row or ski
6-9-12.. Strict HSPU

-rest 3 min-

AMRAP 6
10/8 calorie row or ski
4-6-8.. C2B

-rest 3 min-

Interval
Conditioning
5 RFT
400 m run
20 Alt DB Snatch (50/35)
20 GHD Sit-ups

Strength & Core
4 sets of
10 DB Renagade Rows (50/35)
10 DB Pull Thrus
10 DB Side Bends (each side)