STRENGTH Pausing Back Squat 5 Sets of 3: Set #1 - 65% of estimated 1RM Set #2 - 70% Sets #3, 4, 5 - 75% 1st Squat - Pause for 3s in bottom. 2nd + 3rd Squat - No pause. Rest as needed between sets. METCON
"Run and Gun" 3 Rounds: 400 Meter Run 30 Wallballs (20/14) 400 Meter Run 30 DB Hang Clean and Jerks (50/35
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