12.29.23 Workout of the Day

Friday PM Crew

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

Birthday(s)
Happy Birthday Angela V.

Today’s Class Times
5:30 AM, 7:15 AM, 830 AM, 9:30 AM, 12:30 PM, 5:15 PM

Week Schedule
We will combine classes for this holiday week due to coaches availability & typically smaller classes sizes as many are traveling. We will keep you all posted daily for classes times. Thank you.

Barbell & Interval [Deload Week]
Conditioning
Team of 2, AMRAP 20
10 Burpee Pull-ups
20 Dumbbell Box Step Up (2x50/35) (24/20)
10 DB Hang Squat Cleans

-Partition reps evenly.-

Strength (Accessory)
Power Snatch
3-2-1-1-1-1-1-1

Cooldown
Grab a friend & run 1-2 miles or complete 15-20 minute machine of choice.