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Wednesday, August 9, 2022


A. Take 15 minutes to build to a moderate 3 front squats for the day in 5 sets or less

B. For time

    Row 500m/425m

   +

   3 rounds

   15 pull-ups

   15 front squats @ 115#/75#

   +

   Row 500m/425m

Masters

A. Tabata row or bike x 8 sets, then swap x 8 sets; :20 of work/:10 of rest x 8 sets (4 minutes/movement); 1 min of transition time between movements

B. 10 min AMRAP

     10 SA DB alt snatches

     8 box steps

     10 hand release push-ups

C. Extra credit:

     3 sets

     20-30 banded tricep pushdowns

     10/arm DB hammer curls

     15 DB lateral raises

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