SKILLS
0:00-5:00 3 Wall Walks :15 Second Hanging L-Sit 5:00-10:00 100ft Bear Crawls 6 Strict Toes to Bar 10:00-15:00 3 Slow Tempo Inverted Rows :15 Seconds Barbell Z Press #55/35 or DB Seated Press #35/20 METCON
Team of 2 or 3 AMRAP 6: 27/21 Calorie Row 27 Burpees 27 Pull Ups ... Rest 2 Min AMRAP 6: 21/15 Calorie Row 21 Burpees 21 Toes to Bar ... Rest 2 Min AMRAP 6: 15/9 Calorie Row 15 Burpees 15 Ring Rows
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