Friday, December 3, 2021


A. Take 12 min to alternate between the following movements for 3 sets:

A1. DB Rear foot elevated split squat @ 20X1 x 10/leg

A2. Strict pronated pull-ups x 2.2.2 @ 20X3

A3. AMRAP dips in 30 sec

B. AMRAP 12 min


handstand push-ups

deadlifts 155,105

200m run after each set


A. Complete:


Barbell bench press

SA DB bent over row @ 30X1

DB Romanian deadlifts @ 30X1

B. AMRAP 10 min

Bike Erg 500m

15 DB push press

10 KB deadlifts

C. Extra credit: 3 sets:

12 alt DB hammer curls

15 dips off of a box

12 DB lateral raises

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