A. “Cindy”
Amrap 20 min
5 pull-ups
10 push-ups
15 air squats
Extra credit:
3 sets:
20 ring mountain climbers
30sec side plank/side may add weight
15 ghd hip extensions; pause at top
Masters
A. Row 200m; rest 1 min x 4 sets
B1. Seated Filly press x 10/arm
B2. Goblet wall sit x 30-45sec
B3. DB side bends x 10/side
X 3 sets
C. 30-25-20-15-10
Walking lunges
Sit ups
10 Bike cal after each set
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re