Friday, July 29, 2022
A. Every 4:00 x5 sets for total working time
10 Kipping HSPU
10 Power Cleans @ 95#/65#
10 front squats @ 95#/65#
10 Box-jump on and over 24"/20" box
10 pull-ups
Extra credit
Echo bike 30 seconds @ tough effort
rest 30 seconds
x8 sets
Masters
A. EMOM 12 min
Min 1: AB or EB for max cal in 40sec
Min 2: double KB FR squats x 8-10
Min 3: 20 sec side plank/side
B. Tabata
20 sec of work followed by 10 sec of rest for 8 sets/movement; 1 min of rest between movements
Row for cal
Squats
Push-ups
Abmat Sit-ups