1.27.23 Workout of the Day

830 crew

Week 4 Challenge:
Get over 7 hours of sleep a day.. Challenge starts Monday & lasts through Friday. Please write name on the whiteboard in gym lobby to participate. This is the last challenge of the month.

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

Barbell
Strength
Tempo Front Squat
5x3

Conditioning
For Time
50 DUBS
15 FS (155/105)
100 DUBS
15 FS (155/105)
50 DUBS

Interval
Conditioning
AMRAP 35
ODD rounds
18/13 Ski or Bike
1 Round of modified “Cindy”
EVEN rounds
300 m run
1 Round of “Cindy”

1 Round of modified “Cindy”
4 Pull-ups
8 Push-ups
12 lunges (sub out squats)