Monday, November 15, 2021


A. EMOM 8 min

Squat clean x 3 tng reps; build from 135/95 every 2 sets

B. 4 rounds for time

4 wall walks

100m run

12 kettlebell swings 70,53

100m run

36 double unders

100m run

Masters

A. Row 2 min, AB 2 min; rest 2 min x 2 sets

B1. Seated DB Arnold press x 10

B2. Goblet split squat @ 30X1 x 10/leg

B3. FLR on rings x 30-45sec

X 3 sets

C. 3 rounds for time

Row 300m

15 wall ball

25 sit-ups

30 single jump rope

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