Wednesday, January 6, 2020


A. Take 12 min to complete 3-4 sets of the following movements:

A1. DB bench press x 10 reps

A2. Bent over supinated barbell row @ 20X1 x 8-10 reps

A3. SL Romanian KB deadlift @ 30X1 x 8-10 reps/leg

B. For time

Split reps however you like

100 sit-ups

50 handstand push-ups

1000m row or 800m run

50 pull-ups

100 walking lunges

Masters 7:15am

A. 12 min EMOM

Min. 1: AB 6/4 or ERG bike 250m

Min. 2: 30 Single unders

Min: 3: 5 Ring rows 30x1

B. 10 min AMRAP

10 Wall balls

10 med ball cleans

10 Med ball weighted sit ups

20 steps Med ball OH walking lunges (10/leg)

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