Wednesday, December 8, 2021
A. Take 12 min to complete 3 sets:
A1. 50’ barbell overhead walking lunge 95,65
A2. Ring mountain climbers
A3. SA DB bent over row @ 30X1 x 10-12
B. AMRAP 12 min
Wall walks
1-2-3-4-5-6-etc…..
Toes to bar
3-6-9-12-15-etc….
Run 100m or row 125m or bike 8 cal between each set
Masters
A1. Clean grip deadlifts @ 30X1 x 8; build to a tough set
A2. DB OH tricep extensions x 15
A3. 30sec hollow hold + 12-15 v-ups
X 3 sets
B. AMRAP 10 min
4-6-8-10-12-etc….
Alt DB snatch
DB box steps
Row 150m after each set