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Thursday, 6/16/23


A. EMOM 12 minutes 

min 1- Row 12/9 cals 

min 2- Farmers walk 50m @ 70#/53# per hand 

min 3- Side plank 20-25 seconds per side 

3 rounds for time 

12 Deadlifts @ 245#/165# 

15 barfacing burpees 

18 Toes to bar


Masters

A. Take 12 min to complete 4 sets:

     Front foot elevated split squat x 8/leg

     10 DB hammer curls

     12-15 tricep dips off box or 30 banded tricep pushdowns

B. Baseline test For time

    500m row

    40 squats

    30 sit-ups

    20 push-ups

    10 banded pull-ups or ring rows

C. Extra credit

     3 sets

     45-60sec FLR

     30sec side plank/side

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