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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


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