7.7.23 Workout of the Day

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

Barbell
Strength
Bench Press
5-5-5-4-4 building

Conditioning
5 RFT
60 DUBS
7 Thrusters (135/95)

Interval
Part A
AMRAP 15
5-10-15-20-25..
Burpees to 6 inch target
Calorie row
Calorie Ski or Calorie Bike

-Rest 3 minutes-

Part B
For Time
Total Burpees from Part A
-Into-
Total Calorie Row from Part A
-Into-
Total Ski or Bike Calories from Part A