9.12.25 Workout of the Day

Happy Birthday Stella from your 830 AM ladies.

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

Barbell
Strength
Front Squat
5x5

Conditioning
8 RFT
20/16 Calorie Row
40 Double Under
Wall Walk
Start @ 1 and add 1 Wall Walk every round up to 8 (1-2-3-4-5-6-7-8)

Interval
Conditioning
Team of 2 , Leaprog AMRAP 30
100 m sprint
10 Jumping lunges or 10 DB Reverse Lunges (50/35)
10 DB S2OH (5 right + 5 left)

Midline
4 rounds for quality
20 Hanging knee raises
20 Russian twists

Cooldown
800 m walk with a friend & a smile.