STRENGTH
Against a 12 min Clock
Build to a 1 rep max Push Press
3 sets
12 Alternating DB Strict Press(6/6)
21X2 Tempo
2 sec Hold on Top
2 sec Coming Down
METCON
With a Partner 3 Rounds: 30 Dips 60 Wallballs 20/14lbs 90 Double Unders/ Heavy Jump Ropes
EXTRA:
With a Partner For Time: 20 Rope Climbs
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