12.20.24 Workout of the Day

Happy Birthday Lexi!

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

Barbell
Strength Test Week
Front Squat
PR or build to a heavy single.

Conditioning
3 rounds
21 Calorie Row
15 Toes to Bar
9 Front Squats (185/125)

Interval
Conditioning
3 Rounds
50 Wall Balls (20/14) (10/9)
50 Burpee Box Jump Overs (24/20)

-25 minute hard cap so please scale to 35 WB & 35 BBJ’s to hit desired stimulus if need be.-

Midline & Cooldown
800 m run
into
3 rounds of
15 v-ups
1:00 plank (left, low, right)