Monday, October
A. Take 12 minutes to complete 3-4 sets of the following
A1. Farmers walk 100m @ 70#/53# per hand
A2. 16 front rack reverse lunges @ 115#/75#+
A3. Weighted FLR on floor 45-60 seconds @ 45#/25#
B. 3 rounds for time
21 Box-jumps 24"/20"
14 Hang Power Cleans @ 115#/75#
7 Atomic sit-ups @ 45#/25#
15 minute time cap
Masters
A. Complete 4 sets:
A1. Strict barbell press from rack x 10,8,6,4; build from last week to a heavy set of 4
A2. DB bench press x 15
B. 3 rounds for time
20 cal row
20 pull-ups/ ring rows
20 10/leg dual side by side DB walking lunges