Tuesday
A. Take 12-15 min to complete 4 sets of the following:
A1. Pendlay row x 10; 95,65
A2. DB bench press x 12-15
A3. GHD sit-ups x 20 or 25 abmat situps
B. For time:
30 kettlebell swings 70,53
600m run or 750m row or 35/30cal bike
50 pistols
600m run or 750m row or 35/30min bike
30 kettlebell swings 70,53
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