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Tuesday, December 13, 2022


A. Take 12 minutes to complete 3 sets of the following

    A1. 10 strict Pull-ups/Banded pull-ups w/ Max hold and lower on last rep

    A2. 15 Flat DB bench press @ 2020 tempo 50#/35# per hand

    A3. 30 sec kb side plank per side

B. For time:

10-9-8-7-6-5-4-3-2-1

deadlifts

Front squats 

Shoulder to overhead

load @ 115#/75#

*Run 100m AFTER the Even rounds

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