Monday, October 11, 2021


A. Take 15-20 min to find your 1 rep max hang squat clean

B. 12 min AMRAP

Run 200m

10 deadlifts 185, 125

5 deficit handstand push-ups 5”,3”

Masters

A. Front squats x 6,6,6,6 @ 20X1

B1. SA DB OH tricep extensions @ 20X1 x 10/ arm

B2. DB hammer curls x 12/arm

B3. Barbell rollouts x 8-10

X 3 set

C. 12 min AMRAP

200m row or 100m jog

10 DB bench press

10 DB squats

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