Wednesday, September 28, 2022
A. Take 15 minutes to find your 1RM front squat for the day
B. For time
Run 400m
25 pull-ups
25 front squats @ 115#/75#
25 burpees
25 front squats
25 pull-ups
Run 400m
Masters
A1. Barbell good mornings from rack @ 30X1 x 10; go as heavy as long as can keep tempo
A2. Supine leg raises @ 50X1 x 12
A3. SA DB bench press @ 30X1 x 10/arm
X 3 sets
B. AMRAP 12 min
   16 walking lunges 8/leg
   12 KBS
   8 cal row
C. Time permitting:
   3 sets
   15 gh situps or v-ups
   30sec side plank/side