STRENGTH
Front Rack KB Step Ups
4 Sets x 8 / leg
5RM Back Squat METCON
5 Rounds For Time 2 Legless Rope Climbs 15 GHD Sit Ups 15 Power Cleans 135/95 115/75
Accessory
2 sets
:30 sec side plank L/R
:60 rest
:30 sec Hollow Rock Hold
:60 rest
3 sets
50 ft hand over hand sled pull
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