Functional Bodybuilding
Scapular push up on rings 3×10
Bent over barbell row w/ 1-sec pause at top 3×10 – light weight
Single-arm band lat pull down w/ 1-sec pause at bottom 3×10 (10L/10R)
Strength
Strict Press
Sport: 3×10 +5-10lbs. from last week
Life: 3×10 +5-10lbs. from last week
Fundamentals: Choose appropriate load
Metcon
Sport:
10 rounds for time of:
3 deficit HSPU (45# bumper for males / 25# bumper for females)
5 power cleans 165/115
7 wall balls
Life:
8 rounds for time of:
3 HSPU
5 power cleans 135/95
7 wall balls
Fundamentals
8 rounds for time of:
1 wall walk
5 power cleans – choose load
7 wall balls
