RX
1. Mobility
Twisted Cross, 2min./side
Saddle, 4min.
2. Warm-Up
5 Rounds
12 Lunges
12 Ab-mat Sit-Ups
3. Strength
Power Clean 5×5 @65%
Drop and reset each rep.
4. MetCon
27-21-15-9
Deadlift, 185/135lbs
Bar facing burpees
(RX+ 225/155lb DL)
SCALED
1. Mobility
Twisted Cross, 2min./side
Saddle, 4min.
2. Warm-Up
5 Rounds
12 Lunges
12 Ab-mat Sit-Ups
3. Strength
Power Clean 5×3
4. MetCon
27-21-15-9
Deadlift, 155/105lbs
Bar facing burpees
COMPETITION
1. Side Work
Every 4 minutes until failure:
3 Rounds
8 Toes to bar
8 Assault Bike calories
Rest remainder
Stop after five rounds if you make it all the way through.
(RX+ 3rnds of 12/12 reps)
