Friday, November 25, 2022
8:30 & 9:30 am classes only
4 rounds for time
Run 400m
30 Kb swings @ 53#/35#
20 Toes to bar
10 burpee box-jump overs 24"/20"
Extra credit
Echo bike
1 minute @ consistent effort
rest walk 1 minute
x4-6 sets
+
DB bicep curl x15-18 reps
Banded tricep pushdown x30 reps
x3 sets
Masters
4 rounds for time
Row 400m
20 DB goblet reverse lunges (10/leg)
25 abmat sit-ups
20 SA DB alt snatches