Wednesday, December 1, 2021


A. EMOM 12 minutes

min 1- 12-14 DB reverse lunges @ 50#/35# per hand

min 2- 10 GHD back extensions or 10 barbell good mornings

min 3- FLR on rings 30-45 seconds

B. 5 rounds for time

10 hang squat cleans @ 115#/75#

10 toes to bar

10 box-jump SD 24"/20"

Masters

A. 4 sets

A1: 16 Russian twists

A2: 10 hip extensions with pause at top

A3: 20 sec side plank/side

B. For time:

Row 30 cal

Then

75 jump rope

30 DB box step ups

30 kettlebell swings

30 Hand release push-ups

75 jump rope

Then:

Row 30 cal

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