STRENGTH
EMOM X 14 MINUTES MIN 1 - 6 Tempo Strict Press (30X1)* MIN 2 - 15 DB Romanian DL (Moderate) *Increase weight each Set on Press.
METCON
AMRAP x 16 MINUTES 60 Double-Unders or 120 Single-Unders 40 Sit-Ups 20 DB Deadlifts 100m KB or DB Farmer's Carry 20 DB Hang Squat Cleans
OPTIONAL FINISHER
2-3 SETS 1:00 KB Calf Smash (Ea. Leg) 20 Alt. Plank DB Slides 5/5 Side Plank Rotations
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