9.25.26 Workout of the Day

Happy Birthday to one of our longest members John Boretti, aka “Banker John”

RED Fridays
Wear your RED & Remember Everyone Deployed.

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

Conditioning
On the every 9:00 × 3

sets
400 m run
75 ft KB Farmer Hold Walking Lunge (53/35’s)
3 Rope Climbs
200 m run
25 ft KB Farmer Hold Walking Lunge (53/35’s)
1 Rope Climb

-Modify distance & rep scheme to sub 7:30 per round.

Interval
Conditioning
Partner Version
6 RFT:
400 m run or machine or choice
60 DUBS or 120 singles
40 DB DL (50/35’s)
20 HRPU or 20 DB Deficit Pushups

Individual Version
6 RFT;
400 m run or machine or choice
30 DUBS or 60 singles
20 DB DL (50/35’s)
10 HRPU or 10 DB Deficit Pushups
-rest 2 minute after each round-