A. Take 12-15 min to complete 4 sets of the following:
A1. DB bench press x 10; 50/h,35/h
A2. Barbell bent over row x 8-10
A3. 30sec KB side plank/side
B. AMRAP 12 min
Run 200m
10 SA devils press 50,35
15 handstand push-ups
Masters 7:15am
A. 6 min EMOM
Tabata balance with Romanian DL single leg, no weight
B. 20 min AMRAP with partner
*split reps any way you like*
20 pull-ups/ring rows
30 push-ups
40 box jumps/step ups
50 single unders
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi