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Wednesday, January 4, 2023


A. Take 12 minutes to complete 4 sets of 5 back squats @ 30X1 tempo 

-starting @ 70%-75% of 1RM or moderate weight and building from there to a tough 5 for the day

B. 3 rounds for time

     33 air squats

    27 feet anchored Ab mat sit-ups      (hands across chest or behind head)

   21 Box-jump on and over 24"/20"

   15 toes to bar

   15 minute time cap


Masters

A. Complete 3 sets:

     A1. SA DB torso row @ 30X1 x 10/arm

     A2. Seated barbell z-press @ 20X1 x 10

     A3. Dual KB FR squats x 10

B. 4 rounds for time

    15 cal row

    10 dual DB push press

    20 walking lunges

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