12.1.23 Workout of the Day

Happy Birthday Kassie Sikes

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

Barbell
Strength: Power Snatch
4x3

Conditioning
AMRAP 15
20 Deadlift (115/80)
50 DUBS
100 ft lunge
50 DUBS
10 Hang Cleans (115/80)

Interval
Conditioning
Team of 2. AMRAP 30 leapfrog
100 m sprint
10 Double DB Deadlift (50/35’s)
10 Single DB Shoulder the overhead (5 left + 5 right)

Midline + Speed Work
4 sets
100 ft sled push
1:00 low plank
10 GHD reverse hyperextensions