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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

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