6.14.24 Workout of the Day

Happy Birthday Tania from your 830 AM crew.

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

Box Brief
Saturday: Beach Bum 8 AM at Coligny Beach. 1030 AM Tiki Hut & cocktails following awards. All families & friends welcome.

Barbell
Strength
Back Squat
In as few of sets as possible, accumulate 30 @ 70% 1RM.

Conditioning
3 RFT
25 Jumping Split Lunges (total)
20 V-ups
20 Single Dumbbell Front rack reverse lunges (50/35)
20 GHD Sit Ups / weighted sit-ups
-rest 2 minutes between sets-

[If you are a beach bum participant, modify the lunges & squats to save your legs for Saturday.]

Interval
Conditioning
On the every 8:00 x 5
24/20 Calorie Row
12-15 Box Jump (24/20)
20-25 GHD Sit Up / V-ups / Pikes on rower/ weighted sit-ups
12–5 Box Jump (24/20)
24/20 Calorie Row

-Modify reps for sub 6:00 minute rounds.-