8.9.24 Workout of the Day

Happy Birthday Sarah & Jorge!

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

Barbell
Strength
5 sets: 14 Seated Dumbbell Alternating Bicep Curls

Conditioning
Partner Throwdown Friday!
AMRAP 15
P1: 20/16 Calorie Bike or 300 m run
P2 Max distance (options ⬇️)
-Sled Push
-Double DB Walking Lunges
-Double DB Farmers Carry

-Switch after each Bike is completed. Score is total distance.

Interval
Partner Throwdown Friday!
A. For Time
1 mile run
150 Burpees to 6 inch target
200 KB SDHP (53/35)

-Run together, partition reps evenly.-

-Rest 5 minutes-

B. Partner Sprints
200 m x 12

-You go, I go. 6 sprints each-