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

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