STRENGTH
Bench Press
60%×10
70%×6
75%×5(2)
85%×3(2)
3 superset
10 DB front raises
10 DB lateral raises
10 DB reverse flies
METCON
2 Person Team
8 min AMRAP alternating rounds 2 Rope Climb / 4 Rope Ups
4 Heavy DBall Toss/ 8 Ball Slams
8 HSPU / 12 HRPU
Rest 2:00
8 rounds alternating 6 DB Deadlift Burpee 9 DB Power Cleans 50/35s 12 Reverse Lunges with DB in front rack
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