Grunt/Comp Class 12/12/20

720 Athletics – Grunt/Competitors Class

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Warm-up (No Measure)

Show up 20-30min early. Warm up on your own and be ready to go at 7 for the coach to go over the session

Functional Bodybuilding

4 sets (18min CAP):

10 DB Bench Press @30X2

8 Strict Pull-Ups, add weight if you can

30sec Goblet wall sit hold + 5/5 Front Rack Reverse lunges (elevate front foot 3-4″)

Metcon (Time)

A. 5min AMRAP:

Double DB Burpee Clean and Jerk 45/25 + DB Box Step over 16-20″

*rest 2min before B

B. 5min AMRAP:

12 Wallballs 30/20

36 DU

*rest 2min before C

C. 3 rounds for time:

6 x Double DB Burpee Clean and Jerk 45/25 + DB Box Step over 16-20″

12 Wallballs 30/20

36 DU
*20min CAP