STRENGTH
FRONT SQUAT
5-3-1-5-3-1
METCON
PARTNER WORKOUT IN TEAMS OF 2... FOR TIME 2000m Row 150 Pull-Ups 150 Sit-ups 150 Box Jumps (24/20) 2000m Row *Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any way. -30:00 Hard Cap-
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