11.17.23 Workout of the Day

Happy Birthday Joe & Tim

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

Barbell
Strength
Pause Front Squat 3-3-2-2-1-1-1
Build to a heavy single or 1 RM

Conditioning
Partner Throwdown For Time
A. 4 rounds
20 Double Dumbbell Hang Cleans (50/35’s)
20 Chest to Bar Pull Ups
20 Box Jumps (24/20)
Into
B. 4 rounds
20 Double Dumbbell Push Jerks
20 T2B
10 Shuttle Sprints (50 ft)
Into
C. 4 rounds
20 Double Dumbbell Hang Clean & Jerk
20 T2B
10 Bar Muscle ups
20 Box Jumps (24/20)

-One works, one rests, partition evenly.-

Interval
Cardio Friday
AMRAP 35
10 Calorie Bike
10 Calorie Row
10 Incline push-ups
10 Calorie Ski
100 m sprint

Femaies calories: 7