Monday, November 14, 2022
A. Take 15 minutes to complete 3 sets of the following
Rear foot elevated split squat w/ DB @ 30X1 x6-8 reps/leg
Plank with kb pull through x15 reps/side
Max Pendlay rows in 30 seconds @ 115#/75#
B. For time
Run 400m or Row 500m/400m or Bike 25/18 cals
20 Wall ball 20#/14#
20 Hang Power Cleans @ 135#/95#
Run 400m or Row 500m/400m or Bike 25/18 cals
25 Wall ball
15 HPC
Run 400m or Row 500m/400m or Bike 25/18 cals
30 Wall ball
10 HPC
Masters
A1. Double KB FR squat @ 30X1 x 8-10
A2. DB Arnold press @ 20X1 x 10
A3. Strict ring rows @ 30X1 x 10; elevate heels on box if feels good
X 3 sets
B. 3 rounds for time
   Row 300m
   15 KBS
   10 burpees