45 sec work
15 sec rest

Flutter kicks
Jack Knife
Plank
Side plank (alternating)

AMRAP 12min
3-6-9-12... reps of
box jump over 24"/20"
burpees
ground to overhead @25/15

Focus: OHS, warm up to 80% of 1RM then:

12 Minute E2MOM – 2 Reps at 70%. Keep wgt same all rounds

Metcon - For Time:

10 T2B

15 OHS

20 C&Js

20 Bar Over Burpees

2 Minute Rest then Repeat

L3 115/75, L2 95/65, L1 75/45

#Strength
1 @ RPE 7, 1 @ RPE 8, 1 @ RPE 9, 1 @ RPE 10 of:

• BB back squat

“BARBARA”
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest
Timecap: 45mins

Good Times for “Barbara” (estimate)
– Beginner: 46+ minutes
– Intermediate: 34-45 minutes
– Advanced: 24-33 minutes
– Elite: <23 minutes

Bring a friend and wear your NFL gear for some two hand touch football at Mort Recreation Center! Right behind the school next to the gym...1815 E 148th Ave, Lutz, FL 33549

Neighborhood run

30 Clean and Jerks (135, 95)

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

50-60% to 90-100%
decreasing reps/increasing weight

7 rounds for time

• 7 wallball 10kg
• t2b
• 7 burbees