7.12.24 Workout of the Day

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

Barbell
Conditioning
For Time
1-2-3-4-5-6-7-8-9-10
Unbroken Strict Pull Up
1-2-3-4-5-6-7-8-9-10
Unbroken Dips

Core Work
3 Sets (Not for time)
10 Strict Toes to Bar
100m Farmers Carry (As heavy as possible)
20 Kettlebell Side Bends (Heavy)
30 Second weighted plank

Interval
Conditioning
Team of 2, 3 RFT
800 m run - together
100 WB (20/14) - split
100 KB SDHP (53/35) - split
1:00 plank - synch