On Fridays we wear R.E.D
Strength
Back Squat
10:00 EMOM
1 Rep @ 80%+
Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+
Conditioning
20:00 EMOM
Minute 1: 12/9 Cal Echo Bike
Minute 2: 12 Up Downs
Minute 3: 15 GHD Sit-Ups*
Minute 4: 50′ Mixed Rack Dumbbell Walking Lunge**
minute 5: Rest
*Scale to 15 V-Ups or 15 weighted Abmat sit-ups
**Hold one DB overhead and the other in the front rack
Dumbbells: 50/35lb
