STRENGTH
4 sets
KB Front Rack Bulgarian Split Squats X 8/ side
METCON
FOR TIME
FROM 0:00 to 3:00 40 Back Squat (135/95)|(95/65) From 3:00 to 7:00 30 Toe to Bar 30 Burpees From 7:00 to 12:00 80 Wall Balls (20/14) 12:00 to 18:00 100m Sled Drag
200 Double Unders or Singles *Score is time to complete each set. If you complete the work early, rest until the end of the time limit then transition to the next station.
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