Wednesday, August 4, 2021


A. Take 20 minutes to build to a 1RM Back squat

B. 5 minute AMRAP

10 kb swings @ 70#/53#

20 air squats

10 HR-push-ups

rest walk 2:00 x2 sets

*Goal is same or more reps on 2nd set

Masters

A. Row 500m; rest 2 min x 2

B. EMOM 12 min

min 1: barbell glute bridges with pause at top x 15

min 2: DB bent over flies x 15

min 3: DB OH carry x 30m

C. 3 rounds

20 walking lunges or 10/leg split squat

50m Farmers walk

15 push-ups

10 cal bike

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