Friday, September 17, 2021
A. Take 12 min to complete 3 sets of the following:
A1. 8-10/arm DB renegade rows
A2: 5-7 strict dips or 12-15 dips off box
A3: 5-7 sandbag cleans
B. AMRAP 12 min
Run 200m
20 single DB OH walking lunges 50,35
10 handstand push-ups
Masters
A. EMOM 12 min
Min 1- 16 DB death March
Min 2- 10 seated DB Arnold press
Min 3- 10/arm DB bicep curls
B. 12 min AMRAP
Row 250m
15 sit-ups or 10 ghd sit-ups
10 DB box stepups