Monday, March 22, 2021


A. EMOM 13 min

min 1: row 12/10 cal

min 2: 5-7 chest to bar pull-ups

min 3: 5 thrusters 135,95

B. 3 rounds for time of:

Run 200 m

10 overhead squats 95,65

Run 200 m

20 Front rack barbell lunge steps 95,65

Masters

A1. tricep dips off box x 15-20

A2. Seated DB bicep curl to overhead seated press x 10

A3. Double FR KB squats @ 30X1 x 10

X 3 sets

B. 3 rounds

AB 10/8 cal

20 air squats

15 push-ups

10 ring rows

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