12.13.24 Workout of the Day

715 AM Friday crew

Box Brief
All hoodies are in & labeled on the front desk. Extra hoodies are available, first come first serve.

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

Barbell
Strength
Back Squat
5x2

Conditioning
90ft Single Dumbbell Overhead Walking Lunge (50/35)
90ft Handstand Walk
45 Toes to Bar
90ft Single Dumbbell Overhead Walking Lunge (50/35)
90ft Handstand Walk
45 Toes to Bar
90ft Single Dumbbell Overhead Walking Lunge (50/35)

Interval
Conditioning
Team of 2, 8 RFT
50 DUBS
40 Russian KBS (70/53)
30 alternating v-ups
20/16 Calorie Row

-One works, one rests, split reps evenly.-

Cooldown & Midline
800 m Run
into
3 minute low plank