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Friday, December 2, 2022


A. EMOM 12 minutes

min 1- Row 45 seconds

min 2- 5 devil press @ 50#/35# per hand

min 3- Echo Bike 45 seconds

min 4- FLR on floor 45 seconds

*Goal is consistent pace on row and bike each set

B. 10 minute AMRAP

10 deadlifts @ 155#/105#

10 pull-ups

1 Wall walk

*each round add 1 wall walk


Masters

A. Complete:

     20-16-12-8

     Renegade rows

     Half kneeling SA DB press

     Dual DB FR walking lunge steps

B. AMRAP 12 min

    12 Wall ball

    10 Hanging knee raises or med ball v-ups

     8 cal Bike

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