RX
Mobility
Saddle, 4min.
Pigeon, 2min./side
1. Warm-up
50 Wallballs
50 Toes to Bar
(RX+ 50 GHD sit-ups)
2. Strength
Back Squat Speed Work 8×2 @60%
No belt, sleeves, or oly’s – Keep very rest short.
Smooth form focus on the way down, fast and furious on the way up. Teach your muscles to be fast and you will teach yourself how to be strong.
RX+ Superset
3. MetCon
6 Rounds with a Partner, 3rnds each
Row 1k
rest while partner goes
(RX+ 10rnds, 5rnds each)
SCALED
Mobility
Saddle, 4min.
Pigeon, 2min./side
1. Warm-up
50 Wallballs
50 Hanging Knee Raises
2. Skill
Back Squat 5x5
3. MetCon
6 Rounds with a Partner, 3rnds each
Row 1k
rest while partner goes
COMPETITION
1. Side Work
For Time:
18 Push-ups
18 Ring dips
18 HSPU
Rest 1 minute
12 Push-ups
12 Ring dips
12 HSPU
Rest 1 minute
6 Push-ups
6 Ring dips
6 HSPU
(RX+ 21-15-9 reps)