11.18.22 Workout of the Day

830 AM crew

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

Birthday(s)
Happy Belated Birthday Joe

Barbell
Front Squat
3x1

FULL SEND FRIDAY
50 C2B
50/40 Calorie Bike or Ski
50 C2B

Interval
8 RFT
20/15 Calorie Row
10 Double DB Front Rack Step Outs (50/35’s)
5 DB Devils Press (50/35’s)
Rest 1 Minute

Midline: For Quality
100 alternating V-ups
After every 25 reps complete:
10 Glute Bridges
:30 second unbroken plank

Cooldown
800 m Run
: