Functional Bodybuilding
-Tempo push up 4×5 (3 sec. down/1 sec. pause/explode up; hands come off floor)
-Seated band row 3×12
-Barbell Z-press 3×8 – light weigh
Strength
Strict Press (3×10)
Sport: 3×10 +5-10lbs. from last week
Life: 3×10 +5-10lbs. from last week
Fundamentals: Choose appropriate load
Metcon
Sport:
For time:
20 power clean & push press 115/75
30 burpee ball slams
90 double unders
30 burpee ball slams
20 power clean & push press 115/75
Life:
20 power clean & push press 95/65
30 burpee ball slams
90 double unders
30 burpee ball slams
20 power clean & push press 95/65
Fundamentals
20 power clean & push press – choose load
25 burpee ball slams
180 single unders
25 burpee ball slams
20 power clean & push press – choose load
