8.7.26 Workout of the Day

The Friday 715 AM.

Red Friday’s
Wear your RED & Remember Everyone Deployed

Barbell
Strength
Tempo Front Squat
4-4-4-4

Conditioning
3 Rounds
30 WB (20/14)
20/16 Calorie Row
6 Wall Walks
into
3 Rounds
15 WB (20/14)
10/8 Calorie Row
3 Wall Walks

Interval
Conditioning
Option 1: Individual
10 RFT
100 m sprint
20 DUBS
KB Complex: 7 DL + 5 Russian KBS + 3 KBS
Rest :30 Seconds

Option 2: Team of 2, AMRAP 30 leapfrog
100 m sprint
20 DUBS
KB Complex: 7 DL + 5 Russian KBS + 3 KBS

Midline
3 Rds
10 V-ups
10 Russian Twists (each side)
10 Leg Raises
10 KB side bends (53/35)