1.12.24 Workout of the Day

Friday 630 AM

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

January Challenge
Run or machine 1 mile before or after class, not including the workout, everyday. These small 1% gains will have have impactful long terms results if done daily & consistently.

Barbell
Strength
Wide Grip Bench Press 5x5

Conditioning
“Open 14.1”
AMRAP 10
13 DUBS
15 Ground to Overhead (75/55)

Interval
Conditioning
A. 8 Sets (0:00 - 8:00)
Every minute on the minute
200 m run
rest 2 minutes
B. 8 Sets (10:00 - 18:00)
Every minute on the minute
1 Round of Double DB “DT”
rest 2 minutes
C. 8 Sets (20:00 - 28:00)
12/9 Calorie Bike
rest 2 minutes
D. 8 Sets (30:00 - 38:00)
12/9 Calorie Ski

1 Round of Double DB “DT”
12 DB DL (40/25’s)
9 DB HPC
6 DB S2OH