Wednesday, November 3, 2021


A. EMOM 12 min

Min 1: strict Ring dips x 6-8

Min 2: 6-8 dbl DB box step up and overs

Min 3: 5-7 sandbag front squats

B. 3 rounds For time

20 SA DB OH walking lunges

15 cal row or bike

20 handstand push-ups

15 cal row or bike


Masters

A. EMOM 12 min

Min 1- 8-10 barbell good mornings; add weight if feels goos

Min 2- 8-10/arm DB renegade row

Min 3- 8-10/leg alt v-ups

B. 12 min AMRAP

12 cal AB

10 Pull-ups or ring rows

8 dbl DB hang clean & jerk

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