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Monday, August 9, 2021


A. EMOM 12 minutes

min 1- 12 front rack reverse lunges @ 95#/65#+

min 2- 12-15 DB Floor press @ 50#/35#+

min 3- 6-8 strict pronated pull-ups (add band as needed)

B. For time

Run 800m

40 kb swings @ 70#/53#

20 burpees

Run 400m

20 kb swings @ 70#/53#

10 burpees

Masters

A1. Pendlay row @ 2021 X 10-12

A2. Diamond push-ups on knees X 10-12

A3. DB Arnold press @ 2021 X 10

X 3

B. FT:

AB 20 cal

30 DB thrusters

30 hanging knee raises or v-ups

AB 10 cal

15 DB thrusters

15 hanging knee raises or v-ups

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