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Monday, May 8, 2023


A. Take 15 minutes to complete 4 sets of the following 

    A1. 30 seconds Max DB floor press 50#/35# per hand right into 30 seconds max push-ups 

    A2. 12 front rack reverse lunges @ 115#/75#+ (increase weight to tough 12 for the day) 

     A3. 7-10 strict Pronated pull-up @ 20X2 tempo 

B. 12 minute AMRAP 

10 Wall ball 20#/14# 

25 Double unders

8 Kb swings @ 70#/53#

25 Double unders

6 burpees


Masters

A. Alternate between the following two movements for 3 sets:

    A1. KB deadlifts x 10 + 30m farmers walk

   A2. Seated barbell z-press @ 20X1 x 8-10

    A3. Side plank x 30sec/side

B. 12 min AMRAP w/partner

     8/6 cal EB

     30 single unders

     10 wall ball

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