3.10.23 Workout of the Day

The ladies of 830 AM

Birthday(s)
Happy Birthday Austin

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

Barbell
Strength
Strict Press
Take 10 minutes to establish 3 RM

Conditioning
16 minute EMOM
Minute 1: 200 m run
Minute 2: 5 Power Cleans (155/105)
Minute 3: 50 DUBS
Minute 4: 10 GHD sit-ups

Interval
Conditioning
30 minute EMOM
Minute 1: 10/7 Calorie Ski
Minute 2: 15 Russian KBS (70/53)
Minute 3: 15 incline push-ups to box
Minute 4: 5 Wall walks or :30 sec HS Hold
Minute 5: 100 m sprint

Please scale reps to :40 seconds of work or less per station.

Cooldown + Midline
3 sets for quality
200 m jog
20 Alternating toe touches
20 Glute Bridges