RX
1. Mobility
Lizard, 2min./side
Seated Straddle, 4min.
2. Warm-Up
4 Rounds
Row 150m
8 Empty Bar Good Mornings
3. Strength
Find a 1RM Front Squat
4. MetCon
3 Rounds
20 KB Swings, 53/35lbs
10/7 Muscle-ups
(RX+ 70/53lb KB)
SCALED
1. Mobility
Lizard, 2min./side
Seated Straddle, 4min.
2. Warm-Up
4 Rounds
Row 150m
8 Good Mornings w/ PVC
3. Strength
Front Squat 5x5
4. MetCon
3 Rounds
20 KB Swings, 44/26lbs
10 Ring Dips
COMPETITION
1. Side Work
20 Rounds
10/8 Assault Bike calories
Rest 90 seconds
