METCON 3 Rounds: 50 Double-Unders
3 Rope Climbs/ 6 Rope Ups 50 Double-Unders 15 Thrusters 95/65
STRENGTH
DB Suitcase Carry Lunges
3 sets x 10 reps/ side
Back Squat 5 Repetitions @ 70 4 Repetitions @ 75% 3 Repetitions @ 80% 1 Repetition @ 85% 2 Repetitions @ 90% Rest upwards to 2:00 between sets. Midline Not for Time: 15 T2B, 20 GHD Sit-Ups 30 T2B , 40 GHD Sit-Ups 45 T2B, 60 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