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
18.2
1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees #35/50 Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a
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