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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

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