5.15.26 Workout of the Day

Happy Birthday Kevin B!

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

Barbell
Strength
Front Squat
3-3-3-3-3, building

Conditioning
Option 1: Individual
5 RFT
12/9 Calorie Bike or 200 m run
15 GHD Sit-ups
10 Front Squat (155/105)

Option 2: Partner
5 RFT
25/18 Calorie Bike
30 GHD Sit-ups
20 Front Squat (155/105)

Interval
Conditioning
EMOM 35
Min 1: 10/7 Calorie Row
Min 2: 15 v-ups
Min 3: 20 Russian KBS (70/53)
Min 4: :30 sec HS Hold
Min 5: 100 m sprint

-Max work effort per station is :40 seconds.-