Friday, March 24. 2023
A. EMOM 12 minutesÂ
min 1- Echo Bike 10/8 calsÂ
min 2- 10 deadlifts @ 185#/125#Â
min 3- Crossover single under/Double under/Single under Skill work 30 secondsÂ
B. 7 minute AMRAPÂ
10-12-14-16...Â
Push-upsÂ
Row calsÂ
Â
rest 3:00Â
Â
7 minute AMRAPÂ
Run 200mÂ
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