Friday January 7, 2022

DSC_9343
Sarina

3 Rounds for Time
200m Run
12 Jumping Air Squats 
6 Burpees 

-Rest 3:00 –

For Time:
600m Run
36 Jumping Air Squats 
18 Burpees

*BACKPACK OPTION:
3 Rounds for Time
200m Backpack Run
9 Backpack Back Squats 
6 Backpack Facing Burpees 

-Rest 3:00 –

For Time:
600m Backpack Run
27 Backpack Back Squats 
18 Backpack Facing Burpees

-or with minimum equipment-

3 Rounds for Time
200m Run
9 Dumbbell Goblet Squats 
6 Dumbbell Facing Burpees
 

-Rest 3:00 –

For Time:
600m Run
27 Dumbbell Goblet Squats 
18 Dumbbell Facing Burpees

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3 thoughts on “Friday January 7, 2022

  1. #RedShirtFriday
    Substituted 80 Mountain Climbers for 200m run / 240 for 600m
    Used 2 x 35lbs for Squats and did lateral burpees over a DB due to space

    Set 1: 5:03
    Set 2: 5:02
    Total Time: 13:05

  2. JJT Red Shirt Fridays in the HOUUUUSE (literally, in our houses)

    Didn’t want to track in a bunch of snow to my tiny workout area so subbed 80 mountain climbers for the run. Did goblet squats with a 45lb dumbbell.

    5:48 / 6:35

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