Monday, October 25, 2021

Monday

A. Every 90 sec for 8 sets; complete

1 clean grip deadlift + 1 hang power clean + 2 front squats; build to a tough set

B. AMRAP 10 min

4 deadlifts 185, 125

4 handstand push-ups

40 double unders

**increase deadlifts and handstand push-ups by 2 each round

Extra credit: row or AB 1 min; rest 1 min x 4-6 sets; same pace each set

Masters

A. AB 30 sec easy, 30 sec hard x 8 sets

B1. DB OH tricep extensions @ 20X1 x 10

B2. DB hammer curls x 12/arm; rest 30 sec

B3. DB side bends x 8-10/side

B4. FLR X 45-60 sec

X 3 set

C. 12 min AMRAP

30 Jump rope

200m row

10 wall ball

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