A. Take 12-15 to complete 3 sets:
50’ SA DB overhead walking lunge 50,35
Max toes to bar in 30sec
12 barbell bench press; should be heavy
B. For time: time cap 13 min
55 kettlebell swings 70,53
55 wall ball 20,14
55 cal row or 40 cal bike
55 push press 95,65
Masters
A. Complete 4 sets:
10,8,6,4 deadlifts; build to a tough set
DB seated Arnold press x 10
50m Farmers walk
B. 12 min AMRAP
12 box steps
10 push-ups
8 sumo deadlift high pulls