Wednesday, December 15, 2021


A. Complete

15-12–9

DB bench press

Dips

2-3 rope climbs after each set or 6 strict pull-ups

B. Row or Bike 30 cal

+

30 reverse lunges 115,75

10 wall walks

50 wall ball 30,20

10 wall walks

30 reverse lunges 115,75

+

Row or bike 30 cal

Masters

A1. Barbell bench press x 10,8,6,4; build to a heavy set of 4

A2. DB Romanian deadlifts @30X1 x 10

A3. Farmers walk x 50m

X 3

B. AMRAP in 12 min

DB push press x 10

KBS x 15

Row 10 cal

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