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Wednesday, April 5, 2023


A. Take 15minutes to build to a 3RM Close grip bench press 

B. 3 minute AMRAP 

Run 200m 

12 push press @ 95#/65#

12 toes to bar

AMRAP remaining time

Round 1- burpees

Round 2- Hang squat Cleans

Round 3- Front squats

rest 1:00 btw AMRAPs


Masters

A. EMOM 12 min

     Min 1: Dual DB death March x 6-8 steps/leg

    Min 2: 15-18 v-ups

    Min 3: Row 30 sec; each set should be tough but repeatable pace

B. 3 rounds For time

     50’ Dual DB side by side walking lunges

      15 ring rows

      EB 20/18 cal

C. 3 sets Extra Credit:

      30 banded tricep pushdowns

       10-12 EZ bar bicep curls

       15 DB bent over reverse flies

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