A. Take 15 minutes to complete 3 sets of the following
A1. 12-15 GHD sit-ups or 25 Ab mat sit-ups
A2. 8-10 half kneeling single arm presses per arm
A3. Max Pendlay rows in 45 seconds @ 115#/75#
B. 12 minute AMRAP
6-8-10-12-14…
Single arm DB hang clean and jerks @ 50#/35#
12-16-20-24-28...
Air squats
*Run 100m after each set
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se