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