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Monday, April 24, 2023


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

    A1. 6-8 standing Single arm DB strict press 

     A2. 7-10 strict toes to bar w/ 2 sec lower 

    A3. 10 GHD back extensions @ 2022 tempo

B. For time 

Run 400m 

30-20-10 

Wall ball 20#/14# 

Box-jump on and over 24" box 

+

Run 400m


Masters

A. Alternate between the following two movements for 4 sets:

    A1. Back squats @ 20X1 x 8,6,4,2; build to a heavy double based off last week

   A2. Incline DB bench press @ 20X1 x 10

B. 14 min AMRAP

     EB 10/8 cal

     12 prisoner step ups

     10 DB thrusters

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