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Wednesday, December 7, 2022


A. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM

B. For total time

40 s2oh @ 75#/55#

30 toes to bar

20 Box-jumps 30"/24"

rest exactly 1:00

30 s2oh

20 toes to bar

10 Box-jumps

rest exactly 1:00

20 s2oh

10 toes to bar

5 Box-jumps


Masters

A. 12 min EMOM

     min 1: row 45 sec for max calories at a sustainable pace

     min 2: sandbag over the shoulder clean x 5-7

     min 3: barbell glute bridge x 10

B. For time

     25-20-15-10-5

      Dual KB deadlifts

      Hand release push-ups

      Row 200m between each set

     

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