5.10.24 Workout of the Day

Happy Mexican Mother’s Day from your Red Friday Classes! 🇺🇸🇲🇽

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

Barbell
“Functional Pump Friday”
Team of 3, For time
1000 m row or run (together)
-into-
150 reps bodyweight bench press, as a team.

[After the row/run, each athlete completes an absolute max set of bodyweight bench press. After each athlete completes their set, you all row/run again. After the row/run you pick up where you left off until the 150 reps are complete.]

Interval
Conditioning
  Team of 2, For time
  20 total rounds
12 KBS (53/35)
12 Burpees

-800 m single KB partner carry buy in and out.-   

Split work however you want. 800m farmer carry is the loop & both partners run together taking turns carrying the KB.