Friday, January 6, 2023
Friday
A. Take 12 minutes to complete 3 sets of the following:
  A1. 15 Flat DB bench press @ 2020 tempo
  A2. Max Pendlay rows @ 115#/75# in 30 seconds
  A3. Goblet Wall sit 30 seconds @ 70#/53#
B. For time
8 Wall walks
32 front rack reverse lunges @ 95#/65#
12 pull-ups
Run 400m
6 Wall walks
24 front rack reverse lunges
18 Pull-ups
Run 400m
4 Wall walks
18 front rack reverse lunges
24 pull-ups
Masters
A. EMOM 12 min
   min 1: 50m Farmers walk
   min 2: 10-12 dual DB bench press
   min 3: AMRAP sit-ups in 50sec
B. 12 min AMRAP
   200m row
   10 box step/jump overs
   8 hanging knee raises