Friday, September 9, 2022


A. 20 minute AMRAP

Run 400m

21 thrusters @ 65#/45#

15 Pull-ups

9 Strict HSPU/Kipping HSPU


Extra Credit

3 sets

15 Bent over DB reverse fly

15 DB shrugs Heavy

30 Banded tricep pushdowns


Masters

A. Complete 3 sets:

    A1. Deadlifts @ 30X1 x 10,10,10

    A2. DB bench press x 12-15

    A3. SA DB bent over row x 10/arm

B. For time

     Row 200m

     20 burpees

     Row 300m

     30 goblet squats

     Row 400

     40 kettlebell swings

     Row 500m

     50 goblet step ups

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