STRENGTH
Four sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Single-Arm Dumbbell Press x 6-8 reps each arm @ 2111 Rest 45 seconds Dumbbell Alternating Reverse Lunges x 10 reps each leg Rest 45 seconds
METCON
Every 6 minutes, for 12 minutes (2 sets) for times: 18/12 Calories of Assault Bike 6 Dumbbell Man-Makers 400 Meter Run/ 80 Double Unders Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press
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