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