Monday, March 28, 2021
A. EMOM 12 min
min 1: seated barbell z-press x 10
min 2: Dbl KB bent over row x 10
min 3: 100m sprint
B. FT:
Run 800
Handstand push-ups x 5 (5”,3” deficit)
Double unders x 80
Run 600m
Handstand push-ups x 10
DU x 60
Run 400m
Handstand push-ups x 15
DU x 40
Run 200m
Handstand push-ups x 20
DU x 20
Masters
A1. Strict press from rack x 8,8,8 build to a HEAVY set of 8
A2. 50m farmers walk
A3. Wall sit x 30-45sec; may add weight
X 3 sets
B. Complete
Row 350m
20 goblet squats
15 ring rows
AB 18/15 cal
15 ring rows
20 goblet squats
Row 350m