RX

1. Mobility
Banded Overhead Distraction, 2min./side
Seated Forward Fold, 4min.

2. Warm-Up
3 Rounds
25 Double-unders
12 HR Push-ups

3. Strength
Find 5RM Back Squat
You need this number for the cycle so make sure you hit a full set of 5 if you overshoot your first set.

4. MetCon
4 Rounds
400m Run
40 Wallballs, 20/14lbs
20 Toes to bar
(RX+ 30/20lb WB)

SCALED

1. Mobility
Banded Overhead Distraction, 2min./side
Seated Forward Fold, 4min.

2. Warm-Up
3 Rounds
50 Single-unders
12 HR Push-ups on Knees

3. Strength
Back Squat 5x5

4. MetCon
4 Rounds
300m Run
40 Wallballs, 14/10lbs
20 Hanging Knee Raises

1. Side Work
EMOM 20 minutes
Even: 7 GHD sit-ups
Odd: 10 Push-ups
(RX+ 10 GHD & 15 push-ups)