9.1.23 Workout of the Day

Friday 830 AM

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

Barbell
Strength Primer
Overhead Squat 5-4-3-2-1-1-1

Conditioning
Partner Throwdown Friday
5 sets of AMRAP 2
Partner 1: 6 Overhead Squats (155/105)
Partner 2: 6 Box Jumps (24”/20”)
*Both complete and switch
then
Max Synchro Burpee Pull Ups (chest on ground for synchro)
-rest 2 minutes b/t sets-

Interval
4 sets for max reps
Odd: AMRAP 3
300 m run or row
Max Burpee Pull-ups
Rest 1 minute
Even: AMRAP 3
25/18 Calorie Ski or Bike
Max rounds “DB Complex”
Rest 1 minute

“DB Complex”
3 Deadlift (50/35’s)
2 Hang Power Clean
1 Push Press