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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

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