METCON
For Time: 21-15-9 Calories on Assault Bike Deadlift 225/135lbs
Dips
Time Cap 12 minutes
Rest 5 minutes AMRAP 3:00 x 3 30 DB Push Press 45/25 20/15 Calorie Row Max Pull Ups
Rest 1 minute STRENGTH
Back Rack Lunges 5×10 Heavy/Unbroken & Bench Press 3×10 Heavier than last time Rest as needed
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