Wednesday, November 17, 2021


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

A1. 12-15 ring push-ups

A2. 6-8 strict pull-ups

A3. Half kneeling DB press x 10/arm

A4. Farmers walk x 50m 70/h, 53/h

B. “Fran”

For time

21-15-9

Thrusters 95,65

Pull-ups

Masters

A. Row 200m; rest 1 min x 4 sets

B1. Barbell floor chest press x 10

B2. Dbl KB bent over row x 10

X 4 sets

C. For time

30 cal row

30 Dbl DB front squats

30 DB push press

30 DB deadlifts

30 cal row

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