6.9.23 Workout of the Day
The 830
Red Friday’s
Wear your RED & Remember Everyone Deployed.
Barbell
Strength
Back Squat
Build to a heavy set of 10
Conditioning
Partner Throwdown Friday
2 RFT
300 m row or run - in synch
30 Thrusters (95/65) -split
200 DUBS - split
30 Thrusters (95/65) -split
300 m row or run - in synch
-rest 5 minutes
Interval
Partner Throwdown Friday
AMRAP 30
60 Double DB Deadlift (50/35’s)
50 Single DB Alternating Hang C&J
40 Double DB Front Rack Step Outs
-Starting with & on the every 5:00 minute, complete 300 m run or machine of choice. -
-Run together, partition reps evenly.-