A. Take 12 min to alternate between the following two movements for 3 sets
A1. Goblet split squat @ 20X1 x 10/leg
A2. SA DB push press @ 30X1 x 8-10/arm
B. For time
10/leg SA OH DB walking lunges
10/leg SA OH DB walking lunges
20 toes to bar
10/leg SA OH DB walking lunges
20 toes to bar
40 DB box steps 24,20
10/leg SA OH DB walking lunges
20 toes to bar
40 DB box steps 24,20
80 sit-ups
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