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Friday, September 10, 2021


A. EMOM 10 min

Min 1: row 12/9 cals

Min 2: 4-5 dual DB devils press

B. 10 min AMRAP

10 hang power snatches 75/55

10 front rack reverse lunge

100m run

Masters

A. Row 1 min for max calories; rest 1 min x 5 sets

B. For time

21-15-9

Wall ball

Pull-ups, may use band or ring rows

AB 10 cal

C. Extra credit:

3 sets

25 abmat sit-ups

10/side DB side bends

:30 Superman hold

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