Friday, December 10, 2021
A. Take 12 minutes to alternate between the following movements for 3 sets:
A1. 6-8 SA DB push press @ 21X2
A2. 10 sandbag front squats
A3. 5-7 ring pull-ups
B. AMRAP 10 min
8 bar facing burpees
8 overhead squats 95,65
8 handstand push-ups
Masters
A. Take 12-15 min to complete 3-4 sets:
A1. Ring push-ups x 8-10
A2. DB renegade row x 8/arm
A3. DB side bends x 10/side
B. 3 rounds time:
Row 400m
20 SA DB hang clean & jerks
10 sandbag front squats