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Friday, January 19, 2023


A. Take 15 minutes to complete 3-4 sets of the following

     A1. Muscle-up Skill work 60-90 seconds (3-5 reps) or Max strict Strict Pronated pull-ups or banded banded pull-ups in 60 seconds

    A2. 12-15 FLat DB bench press @ 50#/35#+ per hand

    A3. kb Side plank 30-45 seconds/side @ 35#/26#

B. 3 rounds for time

   50 Double unders

   20 Kb swings @ 70#/53#

   50 Double unders

   20 toes to bar or 20 GHD sit-ups


Masters

A. Not for time:

     18-15-12-9

     DB bench press

     Goblet split squat @ 30X1

     50m Farmers walk

B. AMRAP 15 min

     15 squats

     10 ring rows

     15 cal bike

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