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Monday, May 15, 2023

A. Take 12 minutes to complete 3 sets of the following  A1. 12-15 DB bench press @ 30X1 tempo @ 50#/35#+ per hand 

    A2. Max strict pull-ups or banded pull-ups (supinated grip) in 45 seconds 

    A3. Kb side plank 30 sec/side 35#/26# 

B. For time

Run 400m

+

3 rounds

16 Wall ball 20#/14#

12 Kb swings @ 70#/53#

8 burpees

+

Run 400m

*16 minute time cap


Masters

A. EMOM 12 min

    Min 1: Clean grip deadlifts @ 30X1 x 10; increase load each set

    Min 2: DB bench press x 12-15

    Min 3: row 150m

B. 12 min AMRAP

200' shuttle runs

     10 DB goblet squats

     10 hanging knee raises/10 dual DB push press

     **alternate rounds between hanging knee raises with DB push press

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