3.22.24 Workout of the Day

Friday 830 AM

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

Barbell
Strength
Back Squat
1-1-1-1-1 @80%

Conditioning
For time
1-2-3-4-5-6-7-8
Squat Cleans (185/125)
Wall Walks

Interval
Conditioning
Team of 2, Leapfrog AMRAP 30
20 DUBS
150 m sprint
10 DB Suitcase Walking Lunges EVEN rounds, 10 DB Hang C&J ODD rounds (50/35’s)

Bodybuilding & Midline
4 sets for quality
10 Single Leg DB DL
10 DB Hammer Curls
10 DB Glute Bridges

-Complete 20 sit-ups after each set-