Friday, October 6, 2021


A. 3 sets of the following:

A1. 10 barbell clean grip Romanian deadlifts @ 30X1

A2. Farmers walk x 50m AHAP

A3. Wtd FLR x 60sec

B. For time

21-15-9

Kettlebell swings 70,53

Toe to bar

Run 400m after each set

Masters

A. AB 5 min for as many calories as possible

B1. Seated DB shoulder press @ 2121 x 10

B2. Banded face pulls x 25

B3. DB side plank x 30sec/side

B4. Hollow hold x 30 sec

X 3

C. For time

15-12-9-6-3

KBS

burpees

Row 200m after each set

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