A. Take 15 minutes to complete the following
Back squat
2 sets of 6 @ 75%
2 sets of 4 @ 80%
2 sets of 2 @ 85%
B. 9-15-21 for time
Pull-ups
shoulder to overhead @ 115#/75#
Box-jumps 24"/20"
15 minute time cap
Masters
A. Complete 3 sets:
A1. DB reverse lunges x 10/leg
A2. SA DB bench press @ 30X1 x 10/arm
A3. Banded lat pull down x 10-2
B. 3 rounds for time
20/17 calories on bike
30 sit-ups
40 air squats; may add Goblet KB if feeling good