Friday, March 24. 2023
A. EMOM 12 minutes
min 1- Echo Bike 10/8 cals
min 2- 10 deadlifts @ 185#/125#
min 3- Crossover single under/Double under/Single under Skill work 30 seconds
B. 7 minute AMRAP
10-12-14-16...
Push-ups
Row cals
rest 3:00
7 minute AMRAP
Run 200m
10-12-14-16....
pull-ups or ring rows
Masters
A. EMOM 12 min
Min 1: ski 125m
Min 2: close grip bench press x 8
Min 3: FLR X 30-45sec
B. AMRAP 12 min
Row 250m
16 alt DB snatch 20#
24 walking lunges
C. 3 sets
15 cable tricep pushdowns
10/arm DB hammer curls