7.18.25 Workout of the Day

The 630 AM

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

Barbell
Strength
Tempo Back Squat
5x5, building
-Tempo is 3 seconds down, 1 second pause, explode up.-

Conditioning
50/40 Calorie Ski
into
5 Rounds of
10 Strict Pull Ups
10 Strict Dips
into
50/40 Calorie Ski

Interval
Conditioning
  For Time
50-40-30-20-10
KB SDHP (70/53)
Medicine ball Sit-ups (20/14)
Russian KBS

-After every set complete 400 m run-

Cooldown
50/36 Calorie Machine
-Into-
Accumulate: 5 minute low plank

[After every break complete 20 medicine ball glute bridges.]