METCON
AMRAP 18: 30 Dumbbell Hang Clean and Jerks (50/35) (40/25) 25/18 Calorie Bike or 30/15 Cal Row 20 Lateral Barbell Burpees 15 Deadlifts (225/135) (185/105) CORE
2 Rounds: 30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups 30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups 30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups
* or Abmat 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