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Friday, October 16, 2020


A. EMOM 12 min

min 1: barbell seated z-press x 10

min 2: wtd FLR X 30-45sec

min 3: goblet wall sit x 45sec 70,53

B. 14 min AMRAP

Run 100m

4 wall ball 30,20

4 pull-ups

**Then add 4 reps each round

**after the round of 16, run 200m

Masters 7:15am

A. From rack; front squats x 4 sets of 5 reps; build if form is good

B. 5 rounds for time

30m double DB overhead walk

15 sumo deadlift highpulls

10 ring rows

5 burpees

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