7.11.25 Workout of the Day

❤️Friday Ladies❤️

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

Barbell
Strength
Tempo Front Squat
8-8-8-8
-Tempo is 3 seconds down, 1 second pause, explode up.-

Conditioning
Option 1: Individual
AMRAP 20
1 Rope Climb
8 Ring Pushups

Option 2: Team of 2
AMRAP 20
2 Rope Climb
16 Ring Pushups

-One works, one rests, partition evenly.-

Interval
Conditioning
In teams of 2, in a 35 minute window for max calories:
200/150 Calorie machine of choice
into
20 alternating rounds of “DB Complex”
into
Max Calorie machine of choice in remaining time

-One works, one rests, partition evenly.-

“DB Complex“
8 DB DL
6 DB Hammer Curls or Hang Cleans
4 DB S2OH or Strict Press