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

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