6.19.26 Workout of the Day

Happy Birthday Melissa!

Personal Towels
We encourage everyone to bring their own sweat towels. We will continue to provide rags to wipe down equipment. Our goal is to keep the gym as clean & sanitary as possible.

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

Barbell
[This is a programmed Deload week]
Strength
Deadlift
4-4-4-4-4

Conditioning
Option 1: Individual
5 RFT
10 DL (275/185)
20 Pushups

Option 2: Partner
5 RFT
20 DL (275/185)
40 Pushups

-One works, one rests, split reps evenly.-

Interval
Conditioning
AMRAP 20
5-10-15-20-25..
Calorie Row
DB DL (50/35’s)
DB HPC

-Women’s Calories: 4-8-12-16-20..-

Accessory
3 sets for quality
200 m run
20 DB Glute Bridges
20 Hanging knee raises
20 Second Plank (Left + Right + Low)

(No hip hindging required)