STRENGTH
EVERY 2:30 FOR 3 SETS* 10 Tempo Romanian Deadlifts (30X1) 1:00 Plank Hold *Increase every round. Keep weight light-moderate. METCON
TRIPLE AMRAP AMRAP x 5 MINUTES 10 Deadlifts (115/75) 15 Sit-ups -1:00 Rest- AMRAP x 4 MINUTES 7 Deadlifts (135/95) 10 Sit-ups -1:00 Rest- AMRAP x 3 MINUTES 5 Deadlifts (155/105) 7 Sit-ups
FINISHER 3 SETS 20 MB Russian Twists 20 Hollow Flutter Kicks 20 Banded Face Pulls -
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