A. Take 15 minutes to complete
3 sets of 6 back squats @ 75% of 1RM BS
B. 12 minute AMRAP
3-6-9-12-15-18-21-…..
thrusters 95#/65#
pull-ups
Start with a 200m run and Run 200m after every 3 sets (9,18,27…)
Masters
A. EMOM 12 min
Min 1: DB death March x 8/leg
Min 2: Tricep dips off box x 12-15
Min 3: 20sec side plank/side
B. For time
21 -15-9
Deadlifts
DB push press
Bike 15 cal after school set
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S