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Friday, August 19, 2022


A. For time

    Run 400m

    40 push-ups

    40 box-jumps 24"/20"

    40 pull-ups

    40 box-jumps 24"/20"

    40 push-ups

    Run 400m

*21 minute time cap

Extrad Credit

3 sets

FLR on rings 45-60 seconds

15 DB lateral raises

Masters

A. Complete not for time:

     5-4-3-2-1

     Sandbag over the shoulder cleans

     Row 10 calories after each set

B. 10 min AMRAP

     10 box steps

     8 barbell front squats; load should be something you can do all 8 reps UB each set

     10 hand release push-ups

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