6.9.23 Workout of the Day

The 830

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

Barbell
Strength
Back Squat
Build to a heavy set of 10

Conditioning
Partner Throwdown Friday
2 RFT
300 m row or run - in synch
30 Thrusters (95/65) -split
200 DUBS - split
30 Thrusters (95/65) -split
300 m row or run - in synch
-rest 5 minutes

Interval
Partner Throwdown Friday
AMRAP 30
60 Double DB Deadlift (50/35’s)
50 Single DB Alternating Hang C&J
40 Double DB Front Rack Step Outs

-Starting with & on the every 5:00 minute, complete 300 m run or machine of choice. -

-Run together, partition reps evenly.-