METCON
2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 2:00 Max Cal Bike 1:00 Max Push Press #95/65 STATION 2 200m Run Max Hang Power Cleans #95/65 STATION 3 2:00 Max Cal Row
1:00 Max Front Squats #95/65
STATION 4
3:00 Max Tire Flips or Heavy MedBall Toss
STRENGTH
Back Squat 4 x 5-6 30x1 70 - 75% of 1RM ACCESSORY EMOM x 10 MINUTES MIN 1 - 50' DB Front Rack Lunges MIN 2 - :50 Plank Hold
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