9.13.24 Workout of the Day

Friday 715 AM

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

Fall League Information
Women registration is closed at 50 athletes. We still have male spots open. Signup on gym whiteboard or text Amber or Martin to reserve your spot.

Barbell
Strength
Back Squat
30 Back Squats @78-83% Or 50 Back Squats @63-68%
[Break up into manageable sets that allow for short rest periods.]

Conditioning
5 RFT
200 m run
12 T2B
8 Alt DB Snatch (70/50)

Interval
Conditioning
3 sets for max reps
AMRAP 3
25/18 calorie ski or bike
Max DB “pulls” Options below]
rest 1 min
AMRAP 3
500/400 m row
Max unbroken jump rope
rest 1 min
AMRAP 3
400 m run
Max Wall balls (20/14)
Rest 1 min

DB Options:
Renegade rows, Pull throughs, Hang Cleans, Bent over rows