8.14.26 Workout of the Day

The Friday 630 AM

Box Brief
Anyone interested in a 2-3 hour Saturday Ride at 7:30 AM please contact Martin. Road bikes are required & we will cover 40-50 miles.

Red Friday’s
Wear your RED & Remember Everyone Deployed

Barbell
Strength
Squat Snatch
1-1-1-1-1-1

Conditioning
3 sets
250/200 m row or 200 m run
50 DUBS
5 Power Snatch (135/95)
rest 1 min
5 Power Snatch (135/95)
50 DUBS
250/200 m row
rest 2 min

Interval
Conditioning
Option 1: Team of 2
For Time
120 Double DB Devils Press (40/25’s)
*Every time you switch partners complete 200 run together*

Option 2: Individual
For
60 DB Devils Press (40/25’s)
200 m run after every 10 Devils Press
-rest 1 minute after each round-

Midline & Cooldown
3 sets
15 Hang knee raises
10 DB side bends (40/25)
+
800 m walk