STRENGTH
Press Complex
4 sets @65-75% of SP
2 Strict Press + 3 Push Press
Then Complete...
3 sets of
10-15 Barbell Curl to Press
Bar only
2 sets of
10 DB Lateral Raises
10 DB Front Raises
10 Reverse Flies
METCON
Warrior Wednesday
LOREDO
6 Rounds For Time 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 meter Run
25 min Time Cap
Rx use 45/25 plate for walking lunges (overhead)
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