8.11.23 Workout of the Day

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

Barbell
Strength
Back Rack Lunge 10-8-6-4-2 building

Conditioning
Partner Throwdown Friday
AMRAP 15
Partner A. 20/16 Echo Bike
Partner B. Max distance Double DB Front rack Lunges (50/35’s)

-Switch after each bike is completed. Score is max team distance in lunges.

Interval
Partner Throwdown Friday
5 Rounds for time
80 reps of Jump Rope
60 Double KB Deadlifts (53/35)
400 m medicine ball run (20/14)
20 Strict pull-ups or deep ring rows. No Kip.

-Run together. Split reps evenly-