A. EMOM 12 min
min 1: ghd sit-ups x 15
min 2: seated z-press 75,55 x 10
min 3: AMRAP strict pull-ups x 30sec
B. For time
Buy-in 1000m row or 45/40cal AB
Then:
4 rounds
5 wall walks
15 toe to bar
50 double unders
Masters 7:15am
A. 8 min Tabata balance w/ SL Rom DL
B. Baseline Test for Time
Row 500 40 Air Squats
30 sit-ups
20 push-ups
10 pull-ups/ring rows
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S