Wednesday, September 22, 2021


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

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Friday, October 15, 2021

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Thursday, October 14, 2021

A. 5 rounds for time *27 min time cap* Run 400m 15 hang power snatch 75,55 30 walking lunges Extra credit: 3 sets 30 banded tricep push downs 15 DB bent over flies 60 ring FLR