Friday
Good Friday
**schedule change**
No 6:30pm class
A. EMOM 12 min
min 1: row 150m
min 2: 45 sec wtd FLR 45,25
min 3: pistols x 12
B. AMRAP 12 min
10 box jumps 30,24
50m SA Farmers walk/arm 70,53
20 sit-ups
Masters
A. 1 clean deadlift + 1 clean pull + 1 power clean; every 75 sec for 6 sets; build if feels good
B. Complete
30-20-10
Single arm DB hang clean & jerk
Box steps
Jump rope
C. Extra credit
3 sets
30-45 sec FLR
20-30 sec side plank/side
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2