Wednesday
A. Take 12 min to complete 5 sets of the following:
A1. Push press x 10,8,6,4,2; build to a HEAVY set of 2
A2. 50m Farmers walk 70/h, 53/h
B. For time
21-15-9
push press 115,75
toe to bar
Single DB box step ups 50,35
Masters
A1. Split squat @ 30X1 x 8/leg; may add weight if feels good
A2. SA DB bent over row @ 30X1 x 10/arm
A3. DB Bench press x 10
X 3 sets
B. 3 rounds
200m run/250m row
FW x 100m
8 cal AB
15 DB push press
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A