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