3.5.21 Workout of the Day

RED Friday’s
Please wear your RED & Remember Everyone Deployed.

Friday 415 Open Gym
Today we will offer a 415-515 PM Open Gym with Coach Beth

Sign-ins
Please continue to sign in as this helps us coaches prep for class & for social distance protocol.

Barbell
1. Back Squat
10-8-6-4-2
-percentages will be listed on the whiteboard-

2. Conditioning, "What's Up?”
AMRAP 9
3 Squat Snatches, 3 Toes to Bar
6 Squat Snatches, 6 Toes to Bar
9 Squat Snatches, 9 Toes to Bar

Continue to add (3) reps per round to each movement until the time cap is reached.

Barbell - 95 / 65 lb

Interval
1.Conditioning
Team of 2, 30 minute AMRAP
1000/800 ski or row
50 single DB/KB lunges (50/35)
30 double KB Deadlift (50/35)

-Run Substitute = 800 m run together-
Partitions reps evenly, 1 set of objects/team