8.8.25 Workout of the Day

The 630 AM

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

Barbell
Strength
Tempo Front Squat
6-6-6-6-6

Conditioning
21-15-9-9
Calorie Ski OR Row
Dumbbell Bench Press (2x50/35)

Into

21-15-9-9
Calorie Row
12-9-6-6
Strict Pull Ups

Interval
Conditioning
Option 1: Individual
10 RFT
100 m sprint
10 burpees
100 m sprint
10 KBS (53/35)
Rest :30 Seconds

-For desired stimulus, please modify reps to 3:00 minute rounds or less.-

Option 2: Team of 2, AMRAP 30 leapfrog
100 m sprint
10 burpees
10 KBS (53/35)

Midline
AMRAP 8
10 V-ups
10 Russian Twists (each side)
10 Hollow Body Rocks
10 Leg Raises
10 KB side bends (53/35)