Monday, October 5, 2020


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

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