***Over the next two months (ending with Memorial Day Murph), Fridays are going to be designated as “R.E.D. Friday”. Each week will be a different Hero workout honoring and showing our support to the service men and women who have been deployed. Make sure you wear your red and give every workout you all, they will be tough ones!***

1) Goat Work (pick a skill you need to work on: Double Unders, HSPU’s, Pull Ups, Muscle Ups, etc.)

EMOM 16

Odd: Goat Movement

Even: 10 Air Squats

2) “StankFace”

1000m Row

100 Push Press (95/65)

*12 min time cap