Wednesday
A. Take 10-12min. to complete the following:
Deadlift x 2 tng reps x 5 sets @ 87.5%-90% of 1RM
B. For time
30 kipping HSPU
40/30 cal row or bike
50 thrusters @ 75#/55#
600m run
Masters
A. EMOM 12 min
Min 1- 10 tng barbell deadlifts
Min 2- 30sec FLR
Min 3-DB overhead carry x 50m
B. AMRAP 12 min
Row 200m
15 kettlebell swings
10 wall ball
C. Extra credit:
3 sets
10/arm DB bicep curls
15 single DB OH tricep extensions
15 DB bent over flies