01.07.22 Workout of the Day

1230 crew

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

Barbell
Strength: Deadlift (Deload)
On the every 1:30
1x5 @ 40%
1x5 @ 50%
1x5 @ 60%

Conditioning: “Push to Start”
2-4-6-8-10
Wall walks
Deadlift (275/185)
Dubs (10x)

Midline + Cooldown
3 sets for quality
400 m jog
15 good mornings
1:00 minute low plank

Interval
Conditioning: Team of 2 30 AMRAP
Round 1
10 Single DB front squats (50/35)
150 m run

Round 2
10 KBS (53/35)
150 m run

Athlete 1 completes entire round 1 then athlete 2 completes entire round 1. Athlete 1 then completes round 2 then athlete 2 completes round 2. Athlete 1 starts back at round 1, etc.

Midline + Cooldown:
3 sets for quality
1 minute hollow hold
1 minute ski or bike
15 reverse GHD hypers