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

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