A. Bench press
x2 @ 80%
x2 @ 85%
2x3 @ 88%
Max UB @ 83%
B. For time
20-18-16-14-12
SA kettlebell swings
SA Kettlebell push press
50 DU after each set
Masters
A. Ski 1 min for max calories; rest approximately 1 min x 4 sets
B. Complete 3 sets
B1. 6-8/arm DB renegade row
B2. Goblet wall sit x 30-45sec
B3. SA DB bench press x 10
C. 3 rounds for time
AB 15 calories
15 kettlebell swings
10 burpees
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S