10.4.24 Workout of the Day

Mike & the Friday 830 AM

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

Barbell
F.O.T.C Workout 1
AMRAP 20
24 Calorie Row
Into
3 rounds of
12 Wall Ball (20/14) (10’/9′)
6 Alternating DB Snatch (50/35)

Interval
Conditioning
For time
800 m run - 600 m - 400 m - 200 m
50 DUBS
40 GHD/ butterfly abmat sit-ups
30 SDHP (70/53)

Run 800 then complete triplet, then run 600 & complete triplet, etc …