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Friday, August 4, 2023



***REMINDER***

Beginning Friday, July 14, there will be no 6:30pm class on Friday evenirngs


A. Take 12 minutes to complete 

    A1. 4 sets of the following Deadlift x5 tng reps (building load per set to a strong working set of 5 for the day) 

    A2. DB push press x8 reps w/ 2 sec hold overhead each rep @ 50#/35# per hand 

(can go heavier if able to hold 2 seconds and stay UB) 

B. For time 

2 Rounds 

20 single arm DB overhead reverse lunges @ 50#/35#

15 HSPU

+

Run 400m

+

2 rounds

20 DB HANG snatches @ 50#/35# (alt every 5 reps)

20 pull-ups


Masters

A. Take 12 min to complete 3 sets:

    A1. DB by side reverse lunges x 16

    A2. KB upright row x 12-15

    A3. Dual DB bent over flies x 12-15

B. 10 min AMRAP

     8/6 cal EB

     10 DB step ups

     8 med ball sit-ups

     

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