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

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