10.28.22 Workout of the Day

830 AM

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

💕Breast Cancer Shirts💕
Breast Cancer Shirts are in the lobby. Proceeds from shirt sales go to Barbells For Boobs, a non-profit Breast Cancer Organization. Support the cure!

Barbell
Back Squat
5x2

FULL SEND FRIDAY
150 Wall Balls (20/14)
300 DUBS
30 Muscle Ups

Interval
A. 12 Minute Leafrog AMRAP
100 m sprint
8 DB Hang Cleans (40/25’s)
6 Box Jumps (24”/20”)

rest 2 minutes

B. 12 Minute Leafrog AMRAP
100 m sprint
8 Double DB Hang Cleans (40/25’s)
6 Single DB Box Step Ups (40/25’s) (24”/20”)

rest 2 minutes

C. 12 Minute Leafrog AMRAP
100 m sprint
8 Double DB Hang Cleans (40/25’s)
6 Burpee Box Jump Overs (24”/20”)

Pick up round where last left off. Score=total team round & reps.