Wednesday, March 3, 2021


A. Take 12 -15 min to complete 3-4 sets of the following:

A1. DB bench press x 15-20reps 50/h,35/h

A2. Barbell bent over row @ 30X1 x 10/arm

B. 9 min AMRAP

225,155

3 handstand push-ups, 6 deadlifts

6 handstand push-ups, 6 deadlifts

9 handstand push-ups, 6 deadlifts

12 handstand push-ups, 9 deadlifts

15 handstand push-ups, 9 deadlifts

18 handstand push-ups, 9 deadlifts

21 handstand push-ups, 12 deadlifts

24 handstand push-ups, 12 deadlifts

27 handstand push-ups, 12 deadlifts

Etc.....

100m run after each set of HSPU and DL

Masters

A1. DB death march x 8 steps/leg

A2. Banded tricep pushdowns x 30

A3. Alt DB bicep hammer curls x 10/arm

X 3 sets

B. 3 rounds for time

Row 500m

20 kettlebell swings

15 push-ups

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