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