Functional Bodybuilding (15-20 min)
5 Rounds
5 Strict Pull ups or 10 Ringrows
5 Seated Box jumps
40 Sec heavy weighted plank
Into 3 rounds
20 Banded Pull Aparts
10 Empty bar barbell Z press
10 Deficit Plate Pause Calf Raise
Scoring: Checkbox
Metcon 5 Rounds For time (15 min cap) 50 Double Unders x2 Singles 1 Round of DT RX 155/105 Scaled 135/95
Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Tspine stretch 10 Squat Pass thrus 10 OHS Wrist prep Burgener snatch Strength: WEEK 2...
Warm up: 20 90/90 hip switch 10/side Firehyrdrants 10 Plate Squat Reaches 10 Plate Ground to overhead 10 Pike calf raises 5/side worlds...
Warm up: 20 90/90 hip switch 10 Cat cows 8/sude Tspine stretch 8/side Knees over toes forward with kettlebell on top of knee 30 sec...
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