Friday, November 4, 2022


A. In 12 minutes complete 3 sets of the following

    A1. 16-20 DB by side reverse lunge @ 50#/35# per hand

   A2. 15-20 GHD sit-ups or Max Sit-ups in 60 seconds

   A3. 10 Pendlay rows @ 135#/95#

B. 3 rounds for time

    Run 400m

    21 Pull-ups

    15 front squats 135#/95#


Masters

A. EMOM 12 min

    min 1: bike 10/8 cal

    min 2: goblet wall sit x 45sec

    min 3: 16 alt leg med ball sit-ups

B. 15 min AMRAP

     Row 15 cal

     12 wall ball

      9 burpees

      6 box jumps

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