Friday, August 6, 2021
A. Take 20 minutes to find 1RM Push Jerk
B. 12 minute AMRAP
Run 200m
1 round of Macho Man
Run 200m
2 rounds of Macho man
Run 200m
3 rounds of Macho Man
*1 round of macho man
3 Power Cleans
3 Front squats
3 Push Jerks
bar loaded @ 155#/105#
Masters
A1. Seated DB bicep curl to strict press x 10
A2. Seated banded leg extensions x 15
A3. 20-30sec hollow hold
X 3 sets
B. Row 3000m; after every 500m get off abs perform 10 squats + 10 sit-ups