METCON
A. FOR TIME 30 Up-Down Box Jump Overs (24/20) 30 Hand Release Push-ups 20 Pull-ups 20 Slam Balls (30/20) 10 DB Manmakers (40/30) 10 Tire Flips
Rest 5 min
B.
FOR TIME 15-12-9 Deadlift (275/185) Bar Facing Burpee
Rest 5 min C. 3 SETS FOR QUALITY 60' Bear Crawl 60' Single DB OH Walking Lunge* Accumulate 1:00 in L-Sit Hold *30' R-arm / 30' L-arm
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