11.7.25 Workout of the Day

November Challenge
 Run 1 mile or complete 100 calorie machine everyday. Extra credit = 100 bodyweight movement reps of choice.

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

Barbell
-This is a programmed Deload week-
Strength
Back Squat
3-3-3-3-3, building

Conditioning
Option 1: Individual
2 sets
3 rounds
6 Strcit HSPU
18 Double DB DL (50/35’s)
-rest 2 min after each set-

Option 2: Team of 2
6 RFT
12 Strict HSPU
36 Double DB DL (50/35’s)
-Partition reps evenly-

Interval
Conditioning
EMOM x 35 (:30/:30)
Min 1: KB SDHP (70/53)
Min 2: Low plank
Min 3: Strict Pull ups
Min 4: Wall Walks or HsHold
Min 5: 100 m sprint

Recovery
November Challenge
 Run 1 mile or complete 100 calorie machine everyday. Extra credit = 100 bodyweight movement reps of choice.