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Monday, December 19, 2022


A. Take 12 minutes to complete 3 sets of the following

DB reverse lunge x20 reps 50#/35# per hand

Weighted FLR on floor 45-60 seconds

Single arm Kb row x8 reps/arm @ 30X1 HEAVY

B. 3 rounds for time

10 burpees

20 alternating DB snatches @ 50#/35#

10 Burpees

20 Wall ball


Masters

A. Complete 3 sets of the following:

    A1. Front squats from rack @ 30X1 x 10,8,6; build

    A2. 30 banded pushdowns

    A3. Ring rows @ 30X1 x 8-10

B. 3 rounds for time

    Row 400m

    21 KBs

    12 burpees

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