Updated: Mar 20, 2022
A. EMOM 12 min
min 1: supinated bent over row x 10
min 2: 5 DB devils press 50/h, 35/h
min 3: goblet wall sit x 30-45sec 70,53
B. AMRAP 12 min
48 double unders
12 Handstand push-ups
12 pull-ups
Masters
A. Complete 4 sets:
A1. Strict press from rack x 5; build to a tough set of 5
A2. 16 alt DB hammer curls
A3. Banded tricep extensions x 25
X 3
C. 4 rounds for time
Bike 12 cal
10 hanging knee raises
12 wall ball
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S