7.30.21 Workout of the Day

630 crew

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

July Challenge
Stretch 10 minutes a day. Everyday,

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
Grunt Work: Grit Squats, Week 6B
3 supersets
“X” Back squats
“X” Front squats
-Rest 2 minutes between sets-

Conditioning: “Diameter”
4 rounds for time
500 meter row
9 Deadlift
18 HSPU

Interval
In teams of 2, in a 30 minute window
Cash in: 200/150 Calorie ski or bike
Remaining time
AMRAP of
10 KB Sumo Deadlift High Pull (53/35)
100 m sprint

-With cash in, partition reps evenly.
With AMRAP, partners compete full rounds then switch. -