9.18.23 Workout of the Day

Yvonne and the 715 crew

Birthday(s)
Happy Birthday Yvonne & Tyler Bessinger.

Attention Moms
On Tuesday from 10:30-11:00 AM, Alyssa Carpenter, a PT pelvic floor & women’s health specialist who works with Meghan Hall, will hold a brief seminar discussing women’s health topics such as incontinence and pre & post partum. All interested please show up 10:30 AM, immediately proceeding the 9:30 AM “mom’s class.”

Barbell
Strength
Back Squat
5-5-3-2-1-8-8

Conditioning
2 RFT
9-6-3
Hang Squat Cleans (155/105)
Strict C2B Pull-ups
-Rest 3 minutes between sets-

Accessory
3 sets
25 Banded bicep curls (as fast as possible)
20 Lateral Single Leg Barbell Hop Overs (10 each leg, as fast as possible)
15 Barbell Good Mornings
1:00 minute low plank

Interval
Conditioning
10 RFT
200/180 m row
15 Med ball sit-ups (20/14)
10 Med Ball Step ups (24”/20”)

“Mini Pump”
4 sets
20 in & outs (on box)
15 Double DB Hammer Curls (40/25’s)
10 Incline push-ups (to box)