11.19.25 Workout of the Day

Happy Belated Birthday Yana from your 1230 PM Latina familia!

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
Deadlift
10-10-10-5-5-5-5-5, building

Conditioning
For Time
20 Wall Balls (20/14)
10/8 Calorie Bike or 200 m sprint
rest 1 minute
40 Wall Balls (20/14)
20/16 Calorie Bike or 300 m sprint
rest 1 minute
60 Wall Balls (20/14)
30/24 Calorie Bike or 600 m sprint

Interval
Conditioning
In teams of 2, 28 alternating rounds
(1:30 on / 1:30 off) [42 min]
10 Russian KBS (70/53)
100 m sprint
Max calorie row or ski in remaining time

-Athlete 1 compete full round while Athlete 2 rests. Score = total team calories.-