4.21.23 Workout of the Day

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

Box Brief
Those teams competing in this Saturday’s Outside the Box Throwdown should get prepared this week with your partner.

Barbell
Team of 2
At minute 0:00, 10:00, and 21:00
27/21 Calorie Bike or ski (or 300 m run)
21 burpees
15 Bar Muscle Ups
At minute 5:00, 16:00 and 26:00-
27/21 Calorie Bike or ski (or 300 m run)
21 Toes to Bar
15 burpees

Run together, partition reps evenly-

Interval
Team of 2, For time
800 m run
100 Double DB Shoulder to Overhead (50/35’s)
400 m run
100 Single DB Alternating Snatch (50/35)
400 m run
100 Double DB Front rack walking lunges (50/35’s)
800 m run

-Run together, partition reps evenly-