Warm Up
Stretch and mobilize. Shoulders, Lats, Core

Double under Practise – 5 minutes

Conditioning
FUNCTIONAL BODY BUILDING

SUPERSET. To perform 1 exercise immediately after the other, then rest in the required time. In this case it can also be called PRE-EXHAUSTION

SUPER SET 3 sets, 45s rest after each set
Seated Behind the neck press
Alternating arm DB Lateral raise

SUPER SET 3 sets, 45s rest after each set
Barbell bench press
Close grip Push ups

SUPERSET 3 sets, 45s rest after each set
Horizontal/Feet elevated ring rows
Double hammer bicep curls

Metcon
CF.18.06.07
IN PARTNERS:
200 double unders
2,000 meter row
1 Person works while other holds 2 KBs in front rack position