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Friday, July, 28, 2023



***REMINDER***

Beginning Friday, July 14, there will be no 6:30pm class on Friday evenings


A. 1 Power clean + 2 push press + 3 push jerk

Every 1:30 x6 sets

Building load from 135/95


B. 6 min AMRAP

Run 5 shuttles ** 1 shuttle run = 25’ down and back

10 pull-ups

15 kb swings 53/35


Rest 3:00


6 min AMRAP

Echo bike 8/6 cals

8 front squats 115/75

8 s2oh 115/75


Masters

A. Take 12 min to complete 3 sets of the following:

    A1. SL KB Romanian deadlifts x 8-10/leg

    A2. DB side lateral raise x 12

    A3. 30 banded tricep pushdowns or 12 weighted tricep pushdowns

B. For time:

     30/20 cal echo bike

     15 goblet atlas lunges

     30/20 cal row

     30 wall ball

     400m jog or you may row 30/20cal row or EB 20/10 cal aga

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