A. Every 90 sec alternate between the following movements to complete 4 sets of each:
A1. Double DB/KB OH carry x 30m
A2. Barbell Romanian deadlifts @ 30X1 x 8-10; build
B. “Helen”
3 rounds for time
Run 400m
21 Kettlebell swings 53,35
12 pull-ups
Masters 7:15am
A. 12 min to complete four rounds
50 m farmers walk
8 tricep extensions
B. “Jack”
9 min AMRAP
9 sit-ups
9 deadlifts
9 ring rows
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