A) Four sets:

– Rear Foot Elevated Split Squat x 6-8/leg @ 30X1

– R30S

– Single arm DB press x 6-8/arm @ 21X1

– R60S

 

B) 4 sets, with a 3 minute clock:

– Run 400m

– Max reps DB burpees (55/35ish lbs)

(push-up, power clean, push press)

Rest 2 minutes

 

C) 3 sets:

– Bent over BB row x 8-10 reps @ 20X0 (moderate weight, good tempo)

Rest as needed

 

Masters

A) 4 sets:

– Double KB weighted box step up (either in front rack or down by sides) x 8-10/side

– R30S

– Single arm DB press x 6-8/arm @ 21X1

– R60S

 

B) 4 sets, with a 3 minute clock:

– 400/325m row or 400m run

– Max reps DB burpees

(push-up, power clean, push press)

Rest 2 minutes

 

C) 3 sets:

– Bent over BB row x 8-10 reps @ 20X0 (moderate weight, good tempo)

– Rest as needed