3.21.25 Workout of the Day

Happy Birthday Farid!

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

Barbell
[Deload Week]
Strength
Front Squat
On the every 1:30 x 10
1 perfect Front Squat 70-80% 1RM

Conditioning
For time
A. 3 rounds
30/24 Calorie Ski/Row or 400 m run
15 Box Jumps (24/20)
5 Rope climbs

rest 3 minutes

B. 25 GHD Sit Ups
75/60 Calorie Row/Ski or 800 run
25 GHD Sit Ups
75 Wall Balls (20/14) (10/9)
25 GHD Sit Ups

Interval
Conditioning [40 minutes]
On the every 4:00 x 5 sets
ODD: 30 DUBS
20 Unbroken KB SDHP (53/35)
10/8 Calorie Bike

EVEN: 30 DUBS
20 Unbroken KBS (53/35)
10/8 Calorie Ski

Score = slowest rounds combined