We wear RED on Fridays! ❤️
Strength
Front Squat
Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Strength Conditioning
16:00 EMOM
minute 1: 4 Wall Walks
minute 2: 8/8 Back Rack Reverse Lunges
minute 3: 16 GHD Sit-Ups
minute 4: Rest
Bench Press: 75%+ and Building to Heavy 4 Rep
Back Rack Lunges: 135/95lb, From the Floor
