11.21.25 Workout of the Day

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
2 sets
AMRAP 3
4 Power Snatch (95/65)
12 bar-facing burpees

-Rest 2 minutes-

AMRAP 3
4 Bar Muscle Ups
5 bar-facing burpees

-Rest 2 minutes-

Interval
Conditioning
Team of 2, for max reps
AMRAP 10
Max Calorie Row
Max bumper sit-up (25/10)

-Rest 3 minutes-

AMRAP 10
Max Calorie Bike
Max DB Alternating Hang C&J (40/25)

-Rest 3 minutes-

AMRAP 10
Max Calorie Ski
Max burpees to pull-up rack

-Both partners are working at the same time. Transition how you like. Score = total team reps combined.-