Monday, October 18, 2021


A. Every 75sec x 6 sets complete:

6 burpees + 3 power cleans; build to a tough set of 3

B. 15 min AMRAP

10 wall ball 20,14

10 single DB box step up and overs 24,20

90 double unders

100m run

Increase wall ball and step up and overs by 10 reps each round

Masters

A. Front squats x 12,10,8,6; build

B1. KB goblet wall sit x 45sec

B2. Double bent over KB row x 10

B3. Seated DB Arnold press x 10

X 3 sets

C. 3 rounds for time

100m FR KB carry

200m jog

15 push-ups

20 goblet squats

D. Extra credit

30 sec hollow hold

10 vups

10 supermen

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