Wednesday, December 29, 2021
Wednesday
A. Take 12 min to complete 3 sets:
A1. DB renegade row x 8-10/arm
A2. Dbl KB front rack squats @ 30X1 x 10
A3. Ring FLR x 60sec
C. AMRAP 12 min
10-20-30-….
cal Row or Bike
SA DB thrusters 50,35
toes to bar
Masters
A. Take 12 min to complete 3 sets:
A1. KB OH carry R + KB farmers carry L x 30m; then switch
A2. Deadlifts @ 30X1 x 8,8,8; build from last week
A3. FLR x 60sec
C. AMRAP 12 min
10 cal Row or Bike
12 wall ball
10 hanging knee raises