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Friday, August 20, 2021


4 sets for total time

15 burpees lateral over bar

15 Power Snatches @ 75#/55#

15 pull-ups

15 wall ball 30#/20#

Run 200m

rest walk exactly 2:00 btw sets

*Odd sets start with burpees and work down the list

*Even sets start with Run and work up the list

EC:

3 sets

12 DB bicep curls

15 DB lateral raises

18 DB skull crushers

Masters

A. EMOM 12 min

Min 1- 30 sec side plank right

Min 2- 30 sec side plank left

Min 3- 30 sec FLR

Min 4- 30 sec wall sit with 26#KB

B. For time

1 round

Row 600m

40 lunges

40 sit-ups

+

2 rounds

Row 300m

20 lunges

20 sit-ups


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