11.3.23 Workout of the Day

Friday 530 AM

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

Barbell
Strength
In The Hole Front Squat 3-3-2-2-1-1-1
Build to a heavy single

Conditioning
Partner Throwdown Friday!
2 sets
In a 10 minute window complete
1600/1350 Ski, Row or 1200 m Syncho Run
Into
AMRAP in the time remaining of
Partner 1: 5 Box Jump (30/24)
Partner 2: 10 Kettlebell Swings (70/53)
*Both perform at the same time, then switch when each are done.
20 Synchro Air Squats
-rest 5 minutes between sets-

Interval
Conditioning
Team of 2, 2 RFT
1000 m run - synchro
80 DUBS- split (you break, you start over at beginning of last set)
60 Push-ups - split
40/28 Calorie Ski or BIke - split
200 m DB Famers Carry (50/35’s) - spilt