STRENGTH
Super set
2.a
Back Rack Lunges 3×10 (5 each side) Then Slow Tempo Push Ups 3×12 Control eccentric (slow coming down), speed on concentric 2b. Back Squat 5×5 @75% Then Press Grip Bench Press 5×5 @ 80% of 5RM METCON
AMRAP 8 Minutes 40 Bar Facing Burpees 30 Overhead Squats 95/65 Rx135/95 Max Dumbbell Box Step Overs in remaining time (24/20″ with 50/35s-2 dumbbells) **scale can do front squats
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