11.22.24 Workout of the Day

The Friday 830 AM ladies

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

Pre-Order Hoodies
Our annual pre-order hoodie sign up is on the whiteboard. We are running all pre-orders through Black Friday. All hoodies will be here by the second week of December.

Barbell
Strength
Back Squat
5x3, building

Conditioning
On the every 4:30 x 6
18/15 Calorie Ski or Bike
12 T2B
6 Strict Handstand Push Ups (OR 9 Kipping Handstand Push Ups)

Interval
Conditioning
Team of 2, AMRAP 30 leapfrog
100 m Sprint
10 Double DB Hang C&J (40/25’s)
10 Double DB Reverse Lunges (40/25’s)

Midline
3 sets
20 DB Pull throughs
15 DB Glute Bridges
1:00 minute plank