Saturday 12/2

Well looks like we are all getting to adult to be consistent with 11ams (I blame Dom)

Ill save it for another day. Here is 9 and 10am tomorrow

9am 

For Time:

30 Single DB ManMaker Buy-in (35/20) (50/30 Rx+)*

5 Rounds 

10 OHS (95/65) (115/75 Rx+)

12 HSPU

14 Goblet Step-ups 20" (55/35)

400m Run

30 Single DB ManMaker Cash-Out (35/20) (50/30 Rx+)

40 minute Cap

* Single DB Man Maker is:

DB in right Hand- Push-up + R arm row + R arm DB Cluster =1

Then switch to left hand and repeat 

10am:

20 minutes to cycle through 

4 Floor Bench Press* increase load throughout 

8 Ring Rows (add weight if possible)

12 MB V-ups with rotation (take the MB to the outside of your left foot then to the outside of R foot)

  

15 min AMRAP

15 Air Squats

10 Push-ups

1 Cluster (155/105)

Beginning at 0:00 and every 3:00 row 250/200m with the damper on 1