A. Take 20 minutes to find 1RM Close grip bench press
B. 10 minute AMRAP
10 Shoulder to overhead @ 95#/65#
10 Box-jumps 24"/20"
10 Sumo-deadlift high pulls
10 front rack reverse lunges
Masters
A. Bike 30 sec HARD; 30 sec EASY x 8 sets
B. 3 sets:
DB death march x 8/leg
DB step ups x 10
Half kneeling SA DB strict press @ 30X1 x 8/arm
C. AMRAP 12 min
10 deadlifts
10 DB push press
10 calorie bike
D. 2 sets
25 hip extensions
25 ghd sit-ups or 25 v-ups
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se