10.30.26 Workout of the Day

The 630 AM

RED Fridays
Wear your RED & Remember Everyone Deployed.

Barbell
Strength
Snatch
10×1

Conditioning
6 Sets (1 set every 2:30)
15/12 Calorie Row
Odd Sets: 15 Thrusters (95/65)
Even Sets: 15 Overhead Squats (95/65)

Interval
Conditioning
Team of 2 , leapfrog AMRAP 30
10 DB Bench Press (50/35’s)
15 Jumping Lunges or 10 weighted lunges
100 m sprint

Cooldown
10 minute machine or 800 m walk with a buddy