Wednesday, April 6, 2022
A. With a partner
row Max meters in 10 minutes while partner Sandbag bearhug holds; when bag drops, switch partners
-Goal is 2500+ meters
B. 12 minute AMRAP
10-20-30-40-50…
Double unders
4-8-12-16-20…
Pull-ups
Wall ball 20,14
Masters
A. EMOM 12 min
Min 1: DB death march x 8/leg
Min 2: bent over supinated barbell row x 10-12
Min 3: FLR x 30-45sec; add weight if feels good
B. AMRAP 12 min
10 KB deadlifts
15 cal bike
10 no push-up burpees
C. Extra credit
3 sets
10 hip extensions or 15 supermen
15 ghd sit-ups or 25 abmat sit-ups