RX
Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
1. Warm-Up
4 Slow Rounds
200m Run
20ft Handstand Walk
2. Strength
Strict Press 3×1 @80-90%, 4×1 @90-100+%
3. MetCon
3 Rounds
15 KB Swings, 53/35lbs
15 Chest to Deck Push-ups (keep them strict)
50 Double-unders
(RX+ 70/53lb KB)
SCALED
Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
1. Warm-Up
4 Slow Rounds
200m Run
20sec. Handstand or Plank Hold
2. Skill
Strict Press 5x5
3. MetCon
3 Rounds
15 KB Swings, 44/26lb
15 Assisted Push-ups
100 Single-unders