STRENGTH
EMOM x 8 MINUTES* MIN 1 - :30 DB Bent Over Row / :30 Plank MIN 2 - :30 DB Front Rack Squats / :30 Push-ups *For both the BOR and Push-ups, use a 1111 controlled tempo. METCON
FOR TIME 50-40-30-20-10* Double Unders or Singles(Double the number) Abmat Sit-ups** *100ft Sled Push after each full round **GHD Optional
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