STRENGTH
Bench Press
5x2@85%
10 ring rows between sets
**2 sec pause on top
METCON
2 rounds
25 Cal Row / Bike
25 Burpees
25 Thrusters #95/65
20 min Time Cap
Rest 5 min
14 min AMRAP
6 Strict Pull Ups
12 Ring Dips/ Dips
24 GHD/ Abmat Sit Ups
48 Double Unders/ 60 Singles
WARM-UP Run or Row 400 meters 10 Jumping Jacks 10 Arm Circles (both directions) 10 Push-Ups 10 Arms Across the Chest 6 Ring Dips 8 Ring Rows 10 Lunges w/ Twist 15 Sit-Ups :60 Jump RopeM METCON Row
Warm Up - Upper / Lower 3 Rounds 1 x Body Blaster (Burpee, Pull-up, K2E) 10 x Squats 10 x Push-Ups 10 x Sit- Ups For Time 20 Pullups 20 Push Press 95/65, 115/75RX+ 20 Situps 40 OH Lunges 45/25 plate*
SKILLS 11 minutes to work on Double Unders FUNCTIONAL BODYBUILDING 1a.) Front Squat 5x 10,8,6,6,6 (2 sec Tempo) 1b.) Straight into 10 Air Squats ( 3 sec Tempo) 2a.) Barbell Bulgarian Split Squats 4x 8