5.1.26 Workout of the Day

The Friday 715 AM

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

Barbell
Strength
Pause Front Squat Waves
3-2-1-3-2-1-3-2-1

Conditioning
3-3-3-4 minute Intervals
15/12 Calorie Row
12 Lateral Burpees over Rower
Max Rope Climbs
-Rest 1 min b/t sets-

Interval
Conditioning
EMOM x 30
Min 1: 7/5 Calorie Bike or Ski
Min 2: 20 DB Alt. Hang C&J (50/35)
Min 3: 20 Hang Knee Raises or Bar Hang
Min 4: :30 HS Hold or Wall Sit
Min 5: 100 m Sprint

-Work until reps are competed or stop at :30-:40 second mark-

Accessory Pump
3x (each arm)
10 DB DL
10 DB Bicep Curl
10 DB Strict Press