Monday, September 26, 2022
A. EMOM 12 minutes
min 1- 12 front rack reverse lunges @ 115#/75#
min 2- Max UB toes to bar cap 15 reps or max reps in 30 seconds
min 3- Echo bike 10 cals
B. 14 minute AMRAP
4 HSPU
6 Box-jump on and over 24"/20"
8 Kb swings @ 70#/53#
*Run 200m every 3 rounds
Masters
A. EMOM 12 min
   Min 1- seated DB z press x 10
   Min 2- farmers walk x 50m
   Min 3 - front squats from rack x 8-10; build
B. 3 RFT
   Row 200m
   10 dual DB hang clean & jerks
    Bike 10 calories
    10 burpees
C. Accumulate 2 min FLR on rings