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Wednesday, September 2, 2020


A. Take 12 - 15 min to complete 4 sets of the following:

A1. Farmers walk x 50m 70/h, 53/h

A2. DB bench or floor chest press x 10

A3. Ghd sit-ups x 15-20

B. For time

Run 400m

30 handstand push-ups

Run 200m

45 toes to bar

Run 200m

60 push ups

Run 400m


Masters class 7:15-8:15am MWF

A. Front squats, strict press, push press; from rack; only add weight if form stays good A1. 3 front squats x 4 sets A2. 3 strict press x 4 sets

A3. 3 push press x 4 sets

B. 8 min AMRAP

Row 150m

5 wall ball

40 single jump ropes/20 double unders

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