STRENGTH
Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Back Squat x 6 reps @ 31X1 Station 2 – Med-Ball Sit Ups x 6-8 reps @ 2111 Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111 Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111
METCON
Complete as many rounds and reps as possible in 12 minutes of: 4 Dumbbell Hang Power Cleans 8 Dumbbell Front Squats 12 Alternating Lunges with Dumbbell Farmer’s Carry
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