Functional Bodybuilding
3x20ft seal crawl
3×15 seated band row
3×10 KB/DB lateral raise – light
Strength
Strict Press (Build to heavy single for the day)
Sport:
1×10 @ 70% of last week’s weight
1×7 @ 75% of last week’s weight
1×5 @ 80% of last week’s weight
1×3 @ 85% of last week’s weight
Then
Build to heavy single for the day
Life:
1×10 @ 70% of last week’s weight
1×7 @ 75% of last week’s weight
1×5 @ 80% of last week’s weight
1×3 @ 85% of last week’s weight
Then
Build to heavy single for the day
Fundamentals:
10-7-5-3-1-1-1-1
Metcon
Sport:
5 rounds for time of:
25 calorie row
20 burpees
Life:
5 rounds for time of:
25 calorie row
20 burpees
Fundamentals
4 rounds for time of:
25 calorie row
20 burpees
