STRENGTH
Find 3RM Sumo Deadlift NO BOUNCE
Strength accessory
3 Super Sets
A1) Rear Foot Elevated Split Squat 30X1; 6-8/leg
(Dumbbells loaded at sides) A2) Seated Single Arm Arnold Press 2112; 6-8reps
METCON
15 min AMRAP
10/10 NonAlternating HangSnatch#50/35
20 Push Ups
30 Ft One Arm DB Over head Carry #50/35
( switch arm every 30 ft )
Don't Drop weight (5 Burpee penalty)
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