STRENGTH
EMOM x 8 MINUTES MIN 1 - 8 Deadlifts @ 60-70% MIN 2 - :30 Max Jumping Air Squats METCON
PARTNER WORKOUT TEAMS OF 2... AMRAP x 15 MINUTES P1...COMPLETE 1 ROUND 5 Push Ups 10 Ball Slams (30-40/14-30) 15 Sit-ups P2...PERFORM Max Back Squat (155/105)|(135/95) *P1 Completes a full round while P2 performs max reps of Back Squat. Once P1 finishes the round, switch. Score is the total number of Back Squats.
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