5.26.23 Workout of the Day

RED Friday morning crew

Birthday(s)
Happy Birthday Stephen Page

Memorial Day Murph Class Times
5:30, 7:00, 8:30 AM

Box Brief
Memorial Day Murph tanks, crops, & t-shirts have arrived & are in the lobby.

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

Barbell
Strength
Back Squat 1x20

Conditioning
Partner Throwdown Friday
AMRAP 3
75 DUBS- in synch
50 ft HS Walk- in synch
75 Deadlift (275/185) - split
rest 1 minute

Pick up on the deadlift where you left off each round.

Interval
Team of 2, AMRAP 30 Leapfrog
5 Double DB Burpee Deadlift (50/35’s)
10 Box Jump Overs (24/20)
100 m sprint

Cooldown & Midline
800 m run
INTO
3 rounds
20 shoulder taps
20 alternating v-ups