Thursday, October 8, 2020
A. Buy in: 1000m row
Then:
100 abmat sit-ups
200 air squats
300 double unders
**split reps any way you like**
Then:
Cash out: 600m run
Extra credit
3 sets
10/arm DB hammer curls
20 DB bent over flies
25 banded face pulls
A. Buy in: 1000m row
Then:
100 abmat sit-ups
200 air squats
300 double unders
**split reps any way you like**
Then:
Cash out: 600m run
Extra credit
3 sets
10/arm DB hammer curls
20 DB bent over flies
25 banded face pulls
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2