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Friday, September 24, 2021


A. For time

Run 800m

50 double unders

6 wall walks

Run 400m

50 double Unders

30 toe to bar

Run 200m

50 double unders

6 wall walks

B. Assault bike or echo bike

30 seconds tough effort

Rest 30 seconds x8-10 sets

Masters

A. 12 min EMOM

Min 1- 30m FR KB carrry

Min 2- AB 5 cal

Min 3- 12 situps

B. For time

20 front squats

15 cal row

20 shoulder to over head

15 cal row

20 lunges

15 cal row

20 banded pull-ups

15 cal row

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