STRENGTH
Pausing Back Squat 5 Sets of 2 *5 Second Pause in the Bottom Set #1 - 60% of estimated 1RM Back Squat Set #2 - 65% Set #3 - 65% Set #4 - 70% Set #5 - 75% METCON
21 Bench Press (155/95) 115/65 21 Strict CTB Pull-Ups 25 Medball GHD Sit-Ups (20/14) 15 Bench Press 15 Strict CTB Pull-Ups 25 Medball GHD Sit-Ups 9 Bench Press 9 Strict CTB Pull-Ups 25 Medball 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