8.22.25 Workout of the Day

Happy Birthday Carl!

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

Barbell
Strength
Pause Back Squat
6-6-6-6

[Pause is 2 seconds at bottom]

Conditioning
Team of 2, AMRAP 20
6-9-12-15-18-21-24…
DB HPC (50/35’s)
6-9-12-15-18-21-24…
DB Bench Press
12-12-12-15-15-15-18-18-18…
GHD Sit Ups

-One works, one rests, partition evenly.-

Interval
Conditioning
EMOM x 36
Minute 1: 15 Box Jumps Overs (24/20)
Minute 2: 20 Abmat sit-ups
Minute 3: 15 Russian KBS (70/53)
Minute 4: 15 Ring push-ups
Minute 5: 40 second HS Hold
Minute 6: 150 m run