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Wednesday, October 20, 2021


A. In 12-15 min, complete 3-4 sets of the following:

A1. DB/KB push press x 10

A2. Bar muscle ups x 2-5 or ring pull-ups x 5-7

A3. Goblet wall sit x 45-60sec, 70,53

B. For time:

400m run

40 SA DB OH walking lunges 50,35

20 toes to bar

600m run

40 SA DB OH waking lunge

20 toe to bar

400m run


Masters

A. EMOM 12 min

Min 1- 10 DB bench press

Min 2- AB 6 calories

Min 3- 50m farmers Carry 35-44#/h

B.. AMRAP 12 min

8 ring rows

10 DB Romanian deadlifts

12 DB box steps

100m jog or row 125m

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