5.30.25 Workout of the Day

Happy Birthday to the one & only Captain Trey Snow.

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

Barbell
Strength
Deadlift Primer
3-3-3-3-3, build to last DL weight

Conditioning
Team of 2, For time
2 Rounds
30 Deadlifts (185/125)
30 Chest to Bar Pull Ups
Into
2 rounds
24 Deadlifts (225/155)
24 Chest to Bar Pull Ups
Into
3 Rounds
18 Deadlifts (275/185)
18 Bar Muscle Ups
Into
3 rounds
12 Deadlifts (315/205)
12 Bar Muscle Ups

Interval
Conditioning
Option 1: Individual, For time
800 m Run or row
100 DUBS
25 DB DL (50/35’s)
600 m Run or row
100 DUBS
25 DB DL
400 m Run or row
100 DUBS
25 DB DL
200 m Run or row
100 DUBS
25 DB DL

Option 2: Team of 2, For time
Double the reps, partition reps evenly, run or row together.