Strength: Functional Body Building

 

12-min EMOM

Station 1: (5/5) Half Kneeling Filly Presses

Station 2: (0:45) D-ball Hug to the chest

Station 3: 10 KB Floor Presses

 

 

Conditioning:

For Time: “Sprint Chipper”

50 Double Unders

40 Single Arm DB Push Press (Switch arms after 20 reps)

50 Double Unders

30 Lunges

50 Double Unders

20 Sandbag or D-Ball Squats

50 Double Unders

 

Goal= 10-mins or less

 

L1: 75 Double Unders, #50/35, #150/100 (#140/100 For Sandbags), Lunges: Single Arm Overhead Lunge (15/15)

L2: DUs, #35/20, #120/80, DBL DB FR Lunge (Open Style)

L3: 1/2 Attempts (+) 1/2 Singles, #20/15, DBL DB Farmer Style Lunge, #80/60

L4: No Ratio Singles, #15/10, Body Weight Lunges, #35/25 “Slamball Hug to chest Squats”