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Wednesday, December 14, 2022


10 minute AMRAP

10/8 cal Bike

12 alternating DB snatches @ 50#/35#

12 Single DB step-ups


rest 3:00


10 minute AMRAP

Row 15/12 cals

10 burpees

50 Double unders or 50 single unders


rest 3:00


10 minute AMRAP

8 toes to bar

12 Push-ups

16 reverse lunges in place


Masters

A. Complete 3 sets:

     A1. Clean grip deadlifts x 10,8,6; build

     A2. DB bent over fly x 15

     A3. 10/arm alt DB hammer curls

B. For time

    15-12-9-6-3

    Russian kettlebell swings

    Ring rows

    BE Cals

    

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