A. Take 12 min to complete 3 sets:
A1. Seated DB Arnold Press x 10
A2. Kettlebell gorilla row x 10
A3. Wtd Side plank x 30sec/side
B. 4 min AMRAP
10 overhead squats 95,65
100m run
10 toes to bar
Rest 2 min x 3 sets
Masters
A. Complete 3 sets:
Renegade row x 10/arm
Banded tricep pushdowns x 25-30
Barbell good mornings @ 30X1 x 10
B. 12 min amrap
10 Dual DB hang clean & jerks
200m row
30 jump rope
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se