Strength: Bench Press 3×5 Choice of a “Squat” Bodyweight Progression
Met-Con: Partner: 80 Kettlebell swings 200 meter Partner Carry 80 Goblet Squats 200 meter Partner Carry 80 Box Jump Overs (split evenly amongst partners)
Met-con: Start with Tabata Row to 1000 meters: then: As many rounds as possible in 8 minutes of: 80 feet Broad Jump (count number of jumps it takes to cover the distance) Push-Ups Sit-ups Count the number of repetitions it takes to cover the distance, then do the same number of push-ups and then the same number of sit-ups. That constitutes one ’round’.
Stretch: Full Body Stretching Series #6
Increase in weight as reps get lower…. 10 x KB clean to front squat to press, R/L Rest 2 minutes 8 x KB clean to front squat to press, R/L Rest 2 minutes 6 x KB clean to front squat to press, R/L
Met-con: 10 x Ring Rows – as low to floor as possible. 30 x Russian swings, 55/35 8 x Ring Rows 20 x Power Swings, 55/35 6 x Ring Rows 10 x American swings[gallery ids="82760,82761,82762,82763,82764,82765,82766,82767,82768,82769,82770,82771,82772,82773,82774,82775,82776,82777,82778,82779,82780,82781,82782,82783,82784,82785,82786,82787,82788,82789,82790,82791,82792,82793,82794,82795,82796,82797,82798,82799,82800,82801,82802,82803,82804,82805,82806,82807,82808,82809,82810,82811,82812,82813,82814,82815,82816,82817,82818,82819,82820,82821,82822,82823,82824,82825,82826,82827,82828,82829"]]]>