STRENGTH
EMOM x 14 MINUTES MIN 1 - 7 Tempo Front Squats (30X1)* MIN 2 - 15 Supinated DB Curls (Moderate) *Increase weight each Set on FS
METCON
"DOUBLE AMRAP" AMRAP x 5 MINUTES
8 Push Ups 6 Box Jumps (24/20) 4 Pull-ups -1:00 Rest- AMRAP x 5 MINUTES
8 Push Ups 6 Box Jumps (24/20) 4 Pull-ups *Score is total rounds and reps. Pick up where you left off in the second AMRAP.
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