STRENGTH
Back Squat 40% x 5 reps 50% x 4 reps 60-65% x 3 reps 75% x 2 reps Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets! 85% x 2 reps 85% x 2 reps 90-95% x 1 rep 90-95% x 1 rep Rest 2-3 minutes between sets for the last four sets. METCON
Complete as many rounds and reps as possible in 25 minutes of: 400 Meter Run 20 Kettlebell Swings 55/30 30 Air Squats 40 Double Unders
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