4.4.25 Workout of the Day

Happy Birthday Mack from your 530 AM.

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

Barbell
Conditioning
10 RFT
1 Rope Climb
2 Deadlift (315/205) (OR 3 at 275/185)
100 m run

“Accessory Pump”
3 rounds
10 strict pull-ups
20 strict ring dips or box dips
:60 second ring or box support hold

Interval
Conditioning
“Friday Chipper” For Time
Option 1: Team of 2
200 Dubs
40 Devils Press (40/25’s)
60/48 Calorie Bike or ski
80 DB DL (40/25’s)
1 mile run
80 DB DL (40/25’s)
60/48 Calorie Bike or ski
40 Devils Press (40/25’s)
200 Dubs

-Split reps evenly, run together-

Option 2: Individual
100 Dubs
20 Devils Press (40/25’s)
30/24 Calorie Bike or ski
40 DB DL (40/25’s)
1 mile run
40 DB DL (40/25’s)
30/24 Calorie Bike or ski
20 Devils Press (40/25’s)
100 Dubs