Wednesday, November 9, 2022
** Reminder Veteran’s Day Friday, November 11. No 6:30pm class**
A. Take 15 minutes to complete
Back squat 5 sets of 4 @ 85% of 3RM
B. For time total time
21-15-9
Kb swings @ 70#/53#
24-18-12
Push-ups
rest exatly 1 minute
6-12-18
Kipping HSPU
Box-jumps 30"/24"
Masters
A1. DB Romanian deadlifts @ 30X1 x 10-12
A2. SA DB bent over row @ 20X0 x 10/arm
A3. Supine leg raises @ 40X1 x 10-12
X 3 sets
B. 3 rounds for time
Row/run 400m
20 kettlebell swings
15 ring rows or banded pull-ups