A. Bench press
15 min to complete
Bench press
4 sets of 5 reps
@ 30X1
Load @ 65%-80% of 1 RM
B. “Helen”
3 Rounds For time:
Run 400m
21 kettlebell swings 53,35
12 pull-ups
Masters
A. 1 strict barbell press + 1 Barbell push press x 6 sets; text 75 sec between sets.
B1. SA DB 3 point bent over row @ 20X2 x 8-10/arm
B2. Bent over DB fly @ 20X1 x 10
B3. FLR on rings x 30 sec
C. 5 rounds for time:
6 Burpee step ups or box jumps
9 AB calories
12 KBS
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se