1.5.24 Workout of the Day

Friday 830 AM

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

January Challenge
Run or machine 1 mile before or after class, not including the workout, everyday. These small 1% gains will have have impactful long terms results if done daily & consistently.

Barbell
Strength
Bench Press 10-8-6-4-2

Conditioning
For Time
21-15-9
Devil press (2x50/35)
42-30-18
Chest to bar pull ups

Interval
Conditioning
Team of 2, 6 RFT
50 air squats
40 box jumps (24/20)
30 wall balls (20/14)
20 push-ups
10 strict pull-ups

Cash in & out: 100/75 cal row or 1000 m run.

[Run or row together, partition all other reps how feel fit.]