10.10.25 Workout of the Day

Lizeth

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

Fall League Information
Week 2 starts tonight, 5-7 PM. Please be on time & ready to go. Heat times are posted. Our last class today will be 1230 PM.

Fittest of Coast Athletes
Sunday Open Gym from 9:00-10:30 AM will the alotted time slot to complete your workouts. However, you may complete your workout anytime Friday - Wednesday away from the class. Please find a fellow athlete to judge you.

Barbell
Stength
4 sets of: 1 ¼ Front Squat + 1 Front Squat, building

Conditioning
On the every 4:00 x 5
4 Ring Muscle Ups
10 Front Rack DB Squats (2x50/35)
16/13 Calorie Row or 300 m run

Interval
Conditioning
8 sets on the every 2:00
ODD Rounds:
8 KB SDHP (53/35)
40 DUBS
8 KB SDHP

EVEN Rounds:
8 KBS (53/35)
40 Shoulder taps
8 KBS

Midline & Cooldown
3 sets for quality
200 m light jog
15 GHD Hip Extentions
10 KB Side Bends (each side)