8.25.23 Workout of the Day

Friday 830 AM

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

Barbell
Strength
Back Rack Lunge 20-14-14-10-10

Conditioning
Partner Throwdown Friday
For Time
300 ft DB Walking Lunge (35/25’s)
50 DB Thrusters
300 ft DB Walking Lunge (35/25’s)
50 Wall Balls (20/14)
300 ft DB Walking Lunge (35/25’s)
50 DB Thrusters
300 ft DB Walking Lunge (35/25’s)

-Split reps as desired.-

Interval
Conditioning
Partner Throwdown Friday
For Time
1000 m run or row
80 KB SDHP (53/35)
60/45 Calorie Bike
40 Single DB Devils Press (40/25)
60/45 Calorie Bike
80 KB SDHP (53/35)
1000 m run or row

-Run/row together, split reps as desired.-