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Wednesday, February 15, 2023


A. Take 12 minutes to complete 4 sets of the following 

A1. Close grip bench press @ 30X1 x6-8 reps 

A2. Renegade row x20 reps @ 50#/35# per hand 

B. 10 minute 

AMRAP Run 100m

2 Wall walks

10 Single arm DB hang squat cleans @ 50#/35# 5/arm

Masters

A. EMOM 12 min

min 1: 50’ FR DB walking lunges

min 2: 10-12 DB bench press

min 3: hanging knee raises x 10-12

B. 10 min AMRAP

30 single unders.

15 deadlifts

10 hang power cleans

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