7.10.26 Workout of Day

Happy Birthday Tom R. & Sally M!

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

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

Conditioning
On the every 5: 00 x 5
12/9 Calorie Bike or 200 m run
12 Burpee
12 GHD Sit-ups
100 ft odd object carry (100/70)

Interval
Conditioning
3 sets for max reps
AMRAP 3
500/400 m Ski
Max burpees
rest 1 min
AMRAP 3
500/400 m row
Max DB Box Step Ups (50/35)(20/20)
rest 1 min
AMRAP 3
400 m run
Max pull-ups
rest 1 min