6.23.23 Workout of the Day

The 830 AM

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

Box Brief
The annual Beach Bum Sprint Triathlon is this Saturday at Coligny Beach at 8 AM. Individual & team signup is still open at trisignup.com till 6 PM tonight.

Barbell
Strength
Bench Press
5x3

Partner Throwdown Friday
3 RFT
24/20 Calorie Bike
100 ft walking lunge (50/35’s)
6 Rope climbs
-Split reps as desired.-

Interval
Team of 2 AMRAP 40
60 DB Deadlifts (40/25’s)
40 DB HPC- odd rds / 40 DB FS- even rds
20 DB Shoulder to Overhead

After every round, complete 400 m run.

-Partition reps evenly, run together. One set of dumbells for all 3 movements.-