RX
1. Mobility
Half Front Split, 2min./side
Puppy Dog, 4min.
2. Warm-Up
Row 300m
30 Lunges
15 HR Push-ups
30 Lunges
Row 300m
3. Strength
Every 3 minutes for 15 minutes (5 sets)
5 Back Squats @90%+ of your 5RM
(add 5-10lbs from last week)
4. MetCon
5 Rounds
15 KB Swings, 53/35lbs
15 Handstand Push-ups
Rest 2 minutes
(RX+ 70/53lb KB)
SCALED
1. Mobility
Half Front Split, 2min./side
Puppy Dog, 4min.
2. Warm-Up
Row 300m
30 Lunges
15 HR Push-ups on knees
30 Lunges
Row 300m
3. Strength
Back Squats 5x5
4. MetCon
5 Rounds
15 KB Swings, 44/26lbs
15 Ring Push-ups
Rest 2 minutes
COMPETITION
1. Side Work
For time:
60 Calorie row
45 GHD sit-ups
30 OHS, 115/75lbs
15 Rope climbs
(RX+ 135/95lb OHS
