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Monday, February 6, 2023


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

     A1. 16,12,8 front rack reverse lunges @ 115#/75#+

     A2. Bar Muscle-up x3-5 reps or Strict/Banded pull-ups x10-15 reps

    A3. FLR on floor 45-60 seconds

B. 3 rounds for time

    Run 200m

    40 Double unders or 40 single unders 

    8 Power Clean and jerks @ 115#/75#

   10 Burpees


Masters

A. Complete 4 sets

     A1. Back squats @ 33X1 x 5

     A2. 30 banded tricep pushdowns

     A3. AMRAP in 45 se. banded strict pull-ups or ring rows @ 30X2

B. 3 rounds for time

     Row/EB 20 cal

     10 deadlifts

     15 wall ball

     10 hanging knee raises

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