STRENGTH
Push Press
5x5 @ 70-80%
METCON
EMOM X 16 Min
Minute 1: 14 (7/7) DB Push Jerks #40-50/35-35
Minute 2: 15 Box Jump Overs #24/20
Minute 3: 16/12 Cal Bike or Row
Minute 4: Rest
Scaling: Dumbbell Push Jerks: Weight Box Jump Overs: 12 reps Height Step-overs Assault Bike: 12/10 Cals 45 seconds max cals - after first round, try and maintain that cal count *This EMOM is all about speed and completing this work as fast as possible
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