12.30.22 Workout of the Day

Friday 830

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

Barbell
Back Squat [Week 5]
Build to a heavy single
3-2-1-1-1-1-1

FULL SEND FRIDAY
AMRAP 12
1 Squat Snatch (155/105)
3 Clean & Jerks
30 DUBS

Interval
For Max Reps
3:00 Max Calorie Echo Bike
3:00 min rest
3:00 Max 25ft Shuttle Sprint
3:00 min rest
3:00 Max Calorie Row
3:00 min rest
2:00 Max Calorie Echo Bike
2:00 min rest
2:00 Max 25ft Shuttle Sprint
2:00 min rest
2:00Max Calorie Row
2:00 min rest
1:00 Max Calorie Echo Bike
1:00 min rest
1:00 Max 25ft Shuttle Sprint
1:00 min rest
1:00 Max Calorie Row