5.19.23 Workout of the Day

RED Friday morning crew

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

Barbell
Strength
Back Squat 1x20

Partner Throwdown Friday
For Time
60 Front Squats (135/95)
20 Wall walks
48 Front Squats (135/95)
16 Wall walks
36 Front Squats (135/95)
12 Wall walks
24 Front Squats (135/95)
8 Wall walks
12 Front Squats (135/95)
4 Wall walks

Interval
For time
1000 m run
50 Double DB Devils Press (40/25’s)
50/40 Calorie Ski or Bike
50 Double DB walking lunge (40/25’s)
1000 m run

Midline/Cooldown
3 sets for quality
10/7 calorie bike or ski
50 Shoulder taps
20 DB glute bridges