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Monday, September 20, 2021


A. Clean pull x1/ hang squat clean x1

EMOM 9 min

3 min @ 75%

3 min @ 80%

3 min @ 83%+

B. 9 min AMRAP

15 kettlebell swings 53,35

12 Goblet step ups 53,35

3 wall walks


Masters

Day 1

A. Tabata: 20 sec of work followed by 10 sec of rest x 8 sets per movement; rest 1 min after the first 8 sets of rowing to transition to the AB

Row

Bike

(It is a total of 4 min of work on each mvmt)

B1. Half kneeling SA DB press @ 30X1 x 10/Arm

B2. Farmers walk x 50m W/KBs

B3. Goblet split squats @ 30X 1 x 8-10/ leg

X 3 sets

C. 3 rounds For time

Row 300m

15 wall ball

10 ring rows

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