04/16/2019
Back Squat (4×10)
Metcon (Time)
12 Minute AMRAP:
3-6-9-12-15….etc.
Strict HSPU
200m Run
3-6-9-12-15….etc.
Strict HSPU
200m Run
Record the number of rounds and reps completed during the time cap.
50m = 1 Rep for the Run
Masters 55+(Rx):
DB Strict Press: 35/25
250m Row
Scales:
Box HSPU, DB Press, Pike Push Ups
– Rest for 2 Minutes between each set.
– Record the weight of the last set.
3 Second Descent
0 Second at bottom (explode out of the hole)
1 Second hold at the top