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Thursday, November 9, 2023


A. 5 minute AMRAP 

5 push press @ 115#/75# 

10 deadlifts @ 115#/75# 

15 Step-ups 24"/20" 


 rest 3:00 


 5 minute AMRAP 

Echo Bike 12/9 cals 

 15 Wall ball 20#/14# 


 rest 3:00 

x2 sets


B. Run or Row

1:00 @ tough but repeatable effort

rest walk 1:00

x5 sets

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