RX
Mobility
Saddle, 4min.
Pigeon, 2min./side
1. Warm-up
100 Double-unders
50 Chest to Deck Push-ups
2. Strength
Back Squat 5x6 @40-50%
3. MetCon
AMRAP 20 minutes with a partner – Alternating full rounds
100m DB/KB farmers carry with 55/35lbs
8 HSPU
8 Box jump-overs, 24/20"
(RX+ 2" deficit HSPU)
SCALED
Mobility
Saddle, 4min.
Pigeon, 2min./side
1. Warm-up
200 Single-unders
50 Assisted Push-ups
2. Skill
Back Squat 5x5
3. MetCon
AMRAP 20 minutes with a partner – Alternating full rounds
100m DB/KB farmers carry with 45/25lbs
8 Push-ups
8 Box jump-overs
COMPETITION
1. Side Work
EMOM 10 minutes
40′ Sled push – Medium weight march