METCON
On the 0:00, Part #1: In a 6:00 Window... Buy In: 600m Run Time Remaining, AMRAP: 12 Deadlifts (135/95) 8 Box Jump Overs Rest 4:00 On the 10:00, Part #2: In a 6:00 Window... Buy In: 400m Run Time Remaining, AMRAP: 8 Deadlifts (185/115) 6 Box Jump Overs Rest 4:00 On the 20:00, Part #3: In a 6:00 Window
Buy In: 200m Run Time Remaining, AMRAP: 4 Deadlifts (225/135) 4 Box Jump Overs Rx Box - 24"/20"
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