8.12.22 Workout of the Day

Friday AM crew

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

Barbell
“The Lorax” Team of 2 leapfrog
AMRAP 20
1 Rope Climb
10 Push-ups
25 foot walking lunge
-If you have a weight vest, wear it.

Interval
30 Minute EMOM (:40/:20)
Min 1: 10/7 Calorie Ski Erg
Min 2:Dumbbell Complex
Min 3: 30 Airquats
Min 4:10 Ring Rows
Min 5:Handstand Hold
Min 6:100 m Sprint

Complex: 8 Double DB DL+ 6 Hang Cleans (50/35’s)