STRENGTH
EMOM x 10 MINUTES MIN 1 - 10-15 SA DB Bench Press (R) MIN 2 - 10-15 SA DB Bench Press (L) METCON
AMRAP X 9 minutes
30 Abmat Sit Ups
7 Back Squats #135/95 (floor)
Goal = 5 + rounds
Rest 3 minutes
AMRAP X 7 minutes
14 DB Alt Snatches #50/35
30 sec Handstand Hold
Goal = 4 + rounds
Rest 2 Minutes
AMRAP X 5 minutes
400m Run
Max Heavy DBall Over Shoulder
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