11.4.22 Workout of the Day

830 AM fellas

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

Barbell
Back Squat
5x3

FULL SEND FRIDAY
21 Squat Snatches (95/65)
42/34 Calorie Row
15 Squat Snatches (95/65)
30/24 Calorie Row
9 Squat Snatches (95/65)
18/14 Calorie Row

Interval
5 sets for Max Reps
AMRAP 3
25/18 Calorie Ski or Bike
Max KBS (53/35)
Rest 1 Minute
AMRAP 3
400 m run
Max Wall Walks
Rest 1 Minute

Midline: For Quality
100 Abmat sit-ups
After every 25 reps complete:
10 Glute Bridges
:30 second unbroken plank