7.19.24 Workout of the Day

Friday ladies

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

Barbell
Conditioning
AMRAP 3 x 5
10 Strict Chin Ups
10 DB Bench Press (50/35’s)
Remaining time Max Ski or Row
-Rest 2 min-

“Friday Pump” Accessory
3 sets for quality
10-15 DB Chest Flies - light
10-15 Ring Row
10-15 DB/KB Sumo Deadlift - heavy
1:00 min static hold

Interval
“ Friday Hyrox “
Team of 2, For Time
800 m run - together
100 WB (20/14) -Split
800 m run - together
100 Sandbag Lunges (70/50) - Split
800 m run - together
100 m KB Farmers Carry (70/53’s) - I go you go.