1.14.22 Workout of the Day

830 AM crew

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

Barbell
CompTrain Standard
AMRAP 5
10 Thrusters (95/65)
10 bar facing burpees
10 Power Cleans (95/65)
10 bar facing burpees
10 Hang Power Snatch (95/65)
10 bar facing burpees

Conditioning: Echo Bike/Ski + Bar MU intervals
On the every 7:00 x 5
5 minute machine @ moderate pace
1 set of Unbroken Bar MU or most advanced pull-up progression

Interval
Conditioning:”30’s” Team of 2 30 AMRAP
30 bumper ground to overhead (45/25)
30 box jumps (24/20)
30 abmat sit-ups
300 m run
-Run together, partition reps evenly-