STRENGTH
EMOM x 8 MINUTES 3 Back Squats* *Increase weight every other round. Keep weight moderate-heavy. METCON
"DOUBLE AMRAP" AMRAP x 6 MINUTES 5 Front Squats (95/65) 7 Box Jump Overs (24/20) 10 Wall Ball (20/14) -Rest 2:00- AMRAP X 6 MINUTES 5 Front Squats 7 Box Jump Overs 10 Wall Ball
OPTIONAL FINISHER 2-4-6-8-10-8-6-4-2 DB Bicep Curl to Press Alt. V-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