Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

Warm-up (No Measure)

15-10-5

Cal Row

Cal Ski

Cal Bike

-into-

3 Rounds

10 PVC Passthroughs

10 PVC Around the Worlds

5 Iron Cross Floor Stretch (each side)

5 Scorpion Floor Stretch (each side)

*Focus: Attempt to keep the shoulders in contact with the floor on Iron Cross and Scorpions

Partner wod (teams of 2)

Metcon (Time)

5 Rounds (each)

50 Double Unders (or 100 single unders)

15 Russian Kettlebell Swings (eye level – HEAVY weight)

15yd Handstand Walk (or 30yd bear crawl)

6 Burpees Box Get Overs (48/42)

-1:1 Work:Rest (Partner 1 does a round, then partner 2)-