2.28.25 Workout of the Day

Happy Birthday Noni & Dylana

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

Barbell
Conditioning
Open 25.1
15 minute AMRAP
3 lateral burpees over the DB (50/35)
3 DB hang clean-to-overhead
30-foot walking lunge (2 x 15 feet)

-After completing each round, add 3 reps to the burpees and hang clean-to-overheads.-

Strength (Accessory)
In the Hole Front Squat
3-3-3-3-3, building

-Height should be set where hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight. Explode out of the hole, smooth transition down and reset after each rep.-

Interval
Conditioning
EMOM 10
Minute 1: 150 m run
Minute 2: 3 Wall walks or :40 second wall sit

-Rest 2 minutes-

EMOM 10
Minute 1: 40 DUBS
Minute 2: 10/8 calorie Row

-Rest 2 minutes-

EMOM 10
Minute 1: 9/6 Calorie Bike
Minute 2: 12 KBS (53/35)

Ski