Friday, November 21, 2021

A. EMOM 12 min

Min 1: row 12/10 cal

Min 2: Filly carry x 25m/ side; 53/h, 35/h

Min 3: 3-5 sandbag cleans

C. AMRAP 10 min

4 wall walks

8 box jumps 30,24

16 SA DB hang clean & jerk 50,35

Masters

A1. DB lateral flies x 10

A2. 20 sec side plank/side

A3. 20 alt single leg v-ups

A4. Pendlay row x 10

X 3 sets

B. 3 rounds for time

10 cal AB

15 DB squat to press ( thrusters)

25 sit-ups

C. 2-3 sets extra credit:

50 banded tricep extensions

12 DB bicep hammer curls

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