STRENGTH
Sumo Deadlift 3×12 Single Leg Romanian Deadlifts
3x8/ side METCON
For Time 10 Squat Cleans 135/95lbs 500m Row or 18 Cal Bike 8 Squat Cleans 400m Row or 15 Cal Bike 6 Squat Cleans 300m Row or 12 Cal Bike 4 Squat Cleans 200m Row or 9 Cal Bike 2 Squat Cleans 100m Row or 6 Cal Bike Accessory AMRAP 12 Minutes 10 DB Bicep Curl to Press 10 GHD Sit Ups
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