1.13.23 Workout of The Day

Friday 830 AM

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

Barbell
Strength
Push Press Cycling
10-8-6-4-2
These will be cycled. Move up in weight each set and build to a heavy set of 2.

Conditioning
2 RFT
60 DUBS
40 Wall balls (20/14)
20 Box jump overs (24/20)
40 DUBS
30 Wall balls (20/14)
10 Box jump overs (24/20)
20 DUBS
20 Wall balls (20/14)
5 Box jump overs (24/20)

Interval
Hero Wod “Jaime”
33 min AMRAP
2 DB Squat Cleans (50/35’s)
4 DB Deadlifts
8 Burpees over DB
500 m row (or run, ideally row)