RX
1. Weakness Warm-Up
Choose one based off your biggest weakness.
For Time:
Option 1 - Row 1500m (RX+ 2000m)
Option 2 - 75 Assault Bike Calories (RX+ 100cal.)
Option 3 - Run 1200m (RX+ 1mile)
Option 4 - 45 Bar facing burpees (RX+ 60 burpees)
2. Lift
Bench Press 5×5 @62.5%
Form focus.
Keep rest very short.
3. MetCon
15-12-9-6 reps for time:
Toes to Bar
Calorie Row
(RX+ start with 18 reps each)
**Competitors**
(If you completed the Metcon earlier this week as side work pick another piece you missed or move onto todays side work)
SCALED
1. Weakness Warm-Up
Choose one based off your biggest weakness.
For Time:
Option 1 - Row 1000m
Option 2 - 50 Assault Bike Calories
Option 3 - Run 800m
Option 4 - 30 Bar facing burpees
2. Skill
Bench Press 5×5
3. MetCon
15-12-9-6 reps for time:
Sit-ups x2
Calorie Row
COMPETITION
1. Side Work
30-60 minutes of biking, walking, rowing, or swimming.
All of these should be done at a conversational pace, meaning you should feel very comfortable talking the entire time. If you are trying to breath too much between words or feel your heart rate climb, slow down. The minimum time at this slow pace to really help recovery is about 30 minutes. If you feel a little bit more beat up, try to go to the 60 minute mark.