STRENGTH
4 sets
100ft Heavy Farmers Carry (DB or KB)
1:00 Push Up Plank
*M-65-85lbs
**F-40-60lbs
METCON
"TRIPLE AMRAP" AMRAP x 7 MINUTES 7 DBL DB Ground to OH (35/25)|(25/15) 7 DBL DB Up-Down 14 Pull Ups -Rest 3:00- AMRAP x 5 MINUTES 5 DBL DB Ground to OH (35/25)|(25/15) 5 DBL DB Up-Down 10 Pull Ups -Rest 2:00- AMRAP x 3 MINUTES 3 DBL DB Ground to OH (35/25)|(25/15) 3 DBL DB Up-Down 6 Pull Ups
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