STRENGTH
EVERY :45 FOR 6 SETS 3 Deadlifts* *Increase weight every other round. Keep weight moderate-heavy. METCON
AMRAP x 14 MINUTES 15 Deadlifts(185/135) 155/105 10 Box Jumps (24/20) 15 Deadlifts 15 Box Jumps 15 Deadlifts 20 Box Jumps ...and so on by 5 reps on Box jumps. Deadlifts stay at 15 throughout.
PARTNER FINISHER IN TEAMS OF 2... 130 Cal Row *P1 works while P2 rest on plank position Partners can alternate as needed.
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