STRENGHT
Tempo Back Squat 5 Sets of 3 @60% 4 Second Negative, 2 Second Pause in Bottom METCON
1-2-3-4-5-6-7-8-9-10: KB Front Rack Squats (55/35) 30 Double Unders After Each Round
Then...
Skill Conditioning 5 Rounds, Not For Time: 2 Rope Climbs 8 Box Step-Ups (50's/35's) 12 Handstand Push-ups or HRPU
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