12.27.24 Workout of the Day

Box Brief
  We will run a full schedule today, however due to small class attendance this week, we will combine classes with DB options.

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

Barbell & Interval
Conditioning
On the every 5:00 x 5
9 Deadlifts (275/185)
12 Bar Facing Burpees
15/12 Calorie Echo Bike

Deadlift DB’s: 12 reps at (70/50’s)

-Machine and run options will be listed on whiteboard.-

Strength (Barbell)
Power Clean + Push Jerk
5 sets of 2 PC + 1 Jerk, building

Strength (Interval)
DB Tempo Bench Press
5 x 5
3 second down, explode up