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