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: 10. Cal machine 20 90/90 Switches 10. Plate Squat Reach 5/side Perfect Stretch 10. IYTS 10. Pushups 20 sec dead hang Strength:...
(NEW CYCLE WK 3 DAY 5) 5 Sets (Rest 60 seconds between sets) 2 Snatch @63-70% 1RM Snatch 4 Sets (Rest 90 seconds between sets) 1 Pause...
Warm-up: 2nd Floor Run 1RD 50FT Pogo hops 50FT Alternating Knee hug 50FT Toy soldiers 50FT Walking lunges 50FT Duck walks 30 Sec wallsit...
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