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Wednesday, March 22, 2023


A. Take 15 minutes to complete the following:

      Close grip bench press 

4 sets of 4 reps @ 90% of 3RM 

 Then complete one more set of Max UB @ 85% of 3RM 

B. 2 minute AMRAP

     10 burpees

     10 front squats @ 135#/95#

     AMRAP handstand push-ups in remaining time


     rest 1:00


    2 minute AMRAP

    10 burpees

    10 front squats @ 135#/95#

    AMRAP toes to bar remaining time

     rest 1:00

x2 sets


Masters

A. EMOM 12 min

     Min 1: dual DB by side reverse lunges x 8/leg

      Min 2: Dual DB OH carry x 100’

     Min 3: row 10 cal

C. 3 rounds for time

     EB 15 cal

     21 kettlebell swings 35#

     12 ring rows

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