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