“Things may come to those who wait, but only the things left by those who hustle.” -Abraham Lincoln


Weighted Split Squat

4 sets of 4 reps @ 32X0 Tempo

+10x DB/KB Press after each set

 

Snatches @ 75/55

Sit Ups

21-15-9

10 min cap

 -Rest until the 10 min mark then…

Power Cleans

Barrier Burpees

21-15-9

10 min cap

 

 -Rest until the 10 min mark then…

 

Shoulder to Overhead

Air Squats

21-15-9

10 min cap

 


 

Master’s Class

Deadlift

3 sets of 8 reps

 

10 min amrap

Row 250 meters

Run 200 meters