A. EMOM 5 min
Barbell strict shoulder press x 3; build
B. EMOM 10 min
min 1: pendlay row 10X1 x 10
min 2: wall walks x 2-3
C. 3 rounds for time
15 shoulder to overhead 95,65
20 barbell FR reverse lunges 95,65
Run 400m
Masters 7:15am
A. 12 min EMOM
min 1: 30 sec wtd plank hold
min 2: 12 Tricep extensions
Min 3: 12 wtd sit-ups
B. Lil’ Helen
3 rounds for time
Row 500m or AB 25/20 cal
21 Russian kettlebell swings
12 ring rows