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

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