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Monday, April 17, 2023


A. Take 15 minutes to complete 4 sets of the following 

    A1. 10 DB bench press @ 2020 @ 50#/35# per hand 

    A2. 10 Pendlay rows @ 20X1 @ 115#/75# 

    A3. 12-14 Sandbag bearhug reverse lunge HEAVY 

B. For time

70 Kb swings @ 53#/35#

50 Wall ball 20#/14#

30 burpees

10 Wall walks


Masters

A. Complete 3 sets

     A1. Seated DB Arnold press @ 20X1 x 10

    A2. Supinated Pendlay row x 10

    A3. Goblet split squat @ 30X1 x 10/leg

B. 12 min AMRAP

     25’ SA OH DB walking lunge right arm

     25’ SA OH DB walking lunge left arm

     10 banded pull-ups or jumping pull-ups

     200m row

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