9.27.24 Workout of the Day

The Friday 530 AM squad

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

Barbell
Strength
Clean & Jerk
1-1-1-1-1-1-1-1-1
building

Conditioning
2 sets
15-12-9
Calorie Echo or Ski
Hang Power Snatch (95/65)
Bar Facing Burpees
-Rest 3 min between sets-

Interval
Conditioning
AMRAP 30
Team of 2 Leapfrog
10/7 Calorie Row or 100 m run
10 V-Ups or butterfly sit-ups
10 DB reverse lunges: Even rounds / 10 DB Shoulder to overhead: Odd rounds

Single DB option (50/35)
Double DB option (40/25’s)