A. A. Bench press
3 sets max UB each weight
85%-75%-65%
B. Every 5 min for 3 sets complete:
Run 400m
20 push-ups
15 pull-ups
Masters
A. AB as many calories as possible at a sustainable effort in 5 min
B. Complete 3 sets
10 DB Romanian deadlifts
10 DB bench press
C. 10 min AMRAP
18 jump rope
12 kettlebell swings
6 burpees
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi