6.2.23 Workout of the Day

830 Interval

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

Box Brief
This is Lisa’s last week before she moves to Arizona.. All are invited to Nectar 7 PM on Friday for cocktails & food for her farewell.

Barbell
Strength
6 sets: 1 Clean Deadlift + 1 Hang Clean + Jerk, building

Conditioning
Partner Throwdown Friday
3 RFT
50 burpees over bar
25 bodyweight back squats (average weight of 2 partners)

Split reps as desired. If M/F pair, use RX 185/125 from the rack.

Interval
Partner Throwdown Friday
4 RFT
60 Double DB Deadlift (50/35)
40 Single DB Devils Press
20 calorie ski or bike
300 m run after each round.

-One works, one rest, run together.-