STRENGTH
EXTENDED WARM-UP 3 SETS* 4 Strict Press (10X2) + 4 Push Press (10X2) *:02 pause at the top of each rep. Superset each set with
20 Glute Bridge-Ups. SET 1 - Empty Barbell SET 2 - Building Weight SET 3 - Workout Weight METCON
FOR TIME 150 Double Unders 800m Run 50 KB Swing (53/35)|(35/26) 40 Push Press (115/75)|(95/65) 75 Double Unders 400m Run 25 KB Swing 20 Push Press -25:00 Hard Cap-
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