11.10.23 Workout of the Day

Happy Birthday Marine Corps. Thank you to our current members Herman, Valerie, Christina, David, Tabi, Brian & Adam for your service to our country.

Barbell
Strength: Back Squat
Back Squat 1-1-1-1-1-1-1-1
[Build to a heavy single or 1 RM]

Conditioning
Partner Throwdown Friday
50-40-30-20-10
Bench Press (135/95)
25-20-15-10-5
Strict Chin ups
-Rest 5 min-
50-40-30-20-10
Strict Press (95/65)
25-20-15-10-5
Ring Rows

-One works, one rests, partition reps evenly.-

Interval
For Time
10 RFT
10 Double DB Hang Power Cleans (50/35’s)
100 m run
10/7 Calorie Ski or Bike
100 m run