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