Wednesday, April 16, 2021
A. 15 minutes to complete
5 sets of 5 front squats @ 70% of 1RM
B. Every 5 min x4 sets
4 min AMRAP
15 toes to bar
20 DB snatches @ 50#/35#
50 double unders
AMRAP burpees remaining time
*Goal is same number of burpees each set
Penalty-for every burpee less compared to first set complete 150m row after the 20 minutes
Masters
A1. DB hammer curls x 10/arm
A2. Tricep dips off box x 15
A3. FLR x 30 sec; use rings if possible
X 3
B. AMRAP 12 min Row 12 cal
10 burpees
10 KB deadlifts