1.6.26 Workout of the Day

Happy Birthday Adam Schultz!

January Challenge
Everyday, run 1 mile or complete 100 calorie machine before or after class, not including the workout. These small 1% gains will have impactful long term results if done daily & consistently.

Barbell
Strength
Deadlift
10-10-10, building

Conditioning
EMOM x 20
Minute 1: :30 seconds Max Cal Row
Minute 2: :30 seconds Max Burpees over rower

Accessory
3 sets for quality
10 Double DB Front Raises
10 Double DB Lateral Raises
10 Double DB Reverse Flies

Interval
Conditioning
Option 1: Team of 2, 5 RFT
24/20 Calorie Bike or ski - split
Partner 1 - 18 GHD sit-ups
Partner 2 - 18 WB (20/14)
*Each partner working, switch when both are done.
400 m run - synch

Option 2: Individual, 5 RFT
12/10 Calorie Bike or ski
18 GHD sit-ups
18 WB (20/14)
400 m run
-rest 2 min after each round-

Midline
3 sets for quality
1:00 minute plank on forearm
12 Weighted glute bridges
:30 second hollow body rocks