9.9.22 Workout of the Day

Happy Birthday Eric Cameron

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

Barbell
Strength
Front Squat
5x3

“Echo Press”
30/25 Echo Bike/Machine Calories (each at the same time)
30 Strict HSPU
20/15 Echo Bike/Machine Calories (each at the same time)
30 Strict HSPU
20/15 Echo Bike/Machine Calories (each at the same time)
30 Strict HSPU
30/25 Echo Bike/Machine Calories (each at the same time)

Interval
Team of 2, AMRAP 35
400 m Run or 500/400 m Row [Weather permitting]
30 Single DB Box Step Ups (50/35) (24”/20”)
20 pull-ups

One works, one rests, run together