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Wednesday, June 28, 2023


A. Take 12 minutes to complete the following 

Push Press 5 sets of 3 @ 82%-85% of 1RM 

B. 1 min Max Burpees

     1 min Max toes to bar

     1 minute Max Wall ball 20#/.    14#

     1 minute Echo bike cals

     1 minute rest

x3 sets

*Goal is same number of reps across for each movement


Masters

A. Take 12 min to complete 5 sets of the following:

     A1. Front squats x 8,8,6,6; build

    A2. SA DB bent over row x 8-10/arm

    A3. Single DB OH tricep extensions x 12-15

B. 4 rounds for time

     12 min time cap

      200m row

      10 kettlebell swings

      10 wall ball

**increase each round 2 reps on KBS and WB

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