Friday, August 26, 2022

Friday

A. Take 12 minutes to complete 3 sets of the following

   A1. 10 single arm bent over DB rows/arm

   A2. Max Dips in 40 seconds on rings/matador/box

   A3. Side plank 30-45 sec/side

B. For time

Run 200m

15 defecit HSPU 5"/3"

30 Deadlifts @ 155#/105

Run 200m

10 Defecit HSPU

20 front squats @ 155#/105#

Run 200m

5 Defecit HSPU

10 thrusters @ 155#/105#

Masters

A. Complete 4 sets:

     A1. Goblet split squat @ 30X1 x 8/leg

     A2. 45- 60sec sandbag bear hug hold

B. 10 min AMRAP

      3-6-9-12-15-…..increase by 3 reps each set until time expire

      Wall ball

      Box jumps

      Row 125m or run 100m after each set

C. Extra credit:

     3 sets:

     10 alt DB hammer curls

     10 DB OH tricep extensions