8.13.21 Workout of the day

830 am crew

Red Friday’s
Wear your RED & Remember Everyone Deployed

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

Barbell
Conditioning
Benchmark “Helen”
3 RFT
400 m run
21 KBS (53/35)
12 pull-ups

Body Amor: 3 sets
12 Alternating Kettlebell Z-Presses (6/Side)
24 Single Dumbbell Bent Over Rows (12/Arm)
36 Banded Face Pulls

Rest 2 Minutes Between Sets.

Interval
Teams of 2, 30 minute AMRAP
3000 m row
Remaining time
AMRAP
10 bumper Ground to Overhead (45/25)
100 m sprint

Split row every 250 meters. You will alternate full rounds. Partner 1 completes the couplet while partner 2 rests.

Cooldown + Midline: 3 sets for efficiency
1 minute machine + 1 minute low plank on elbow +15 glute bridges.