STRENGTH
A1. Front Squat; 3331*; 3-5reps x 3-4 sets A2. Prisoner Jump Squats; 12 reps for Height x 3-4 sets * Tempo: 3 seconds down, hold 3, up 3, pause 1 second before next rep. Superset A1 and A2. B1. Mixed KB Rack OH Lunge (Filly Lunge); 20X1; 6-8/leg x 3 sets B2. Cyclist Single Arm KB Thruster; 21X1; 6/arm x 3 sets
METCON
12 min AMRAP
10 /leg - Single DB Deadlift
20m Heavy Suitcase Walks 20m Sled Push
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