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