Friday, September 26, 2019
A. Take 12 min to work through 3 sets of the following:
Row 15 cal or AB 10 cal
8-10 scapula push-ups
8-10 power cleans 45,35
B. 12 minute AMRAP
Row 12/9 Cals
6 barfacing burpees
12 power cleans 135/95
6 barfacing burpeesI
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See AllA. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
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10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
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A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se
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