STRENGTH
EMOM x 8 minutes
Odd minutes : 5 Push Presses
Even minutes: 10 Dips
METCON
EVERY 3:00 FOR 5 SETS 100m Run 8 Kettlebell Deadlifts (Heavy) 10 Russian Kettlebell Swings 12 Box Jump Overs
OPTIONAL FINISHER 1:00 KB Calf Smash (L/R) Then... 2-3 SETS 10/10 KB Side Bends 10/10 KB or DB Upright Row
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