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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

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