A. Take 20 min to find a 1 rep max back squat
B. For time
21-15-9
Barbell front rack reverse lunges 115,75
Toe to bar
Masters
A. Tabata the following movements:
(20sec of work followed by 10 sec of rest for 8 sets/ movement)
Balance/single leg Romanian deadlift hold; alternating legs for the first 4 min
Sit-ups
Push-ups
B. 3 rounds
20 Russian kettlebell swings
10 cal row
20 jump rope
10 cal row
20 lunges
A. Take 12 minutes to build to a heavy squat clean single for the day B. 3 rounds for time 7 Squat Clean thrusters @ 165#/110# 14 Handstand push-ups or 14 DB s2oh HEAVY Run 400m Essentials A. Back squ
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac