RX
Mobility
Saddle, 4min.
Pigeon, 2min./side
1. Warm-up
30 Calorie Row
50 Toes to Bar
(RX+ 50 GHD sit-ups)
2. Strength
Back Squat 5×5 @77.5%
No belt, sleeves, or oly’s
RX+ Superset
DB Strict Press 5x5, AHAP
3. MetCon
AMRAP 10 minutes
8 Strict Pull-ups
8 Wallballs, 20/14lbs
8 Box Jump-overs, 24/20″
(RX+ 30/20lb WB)
SCALED
Mobility
Saddle, 4min.
Pigeon, 2min./side
1. Warm-up
30 Calorie Row
50 Hanging Knee Raises
2. Skill
Back Squat 5×5
3. MetCon
AMRAP 10 minutes
8 Assisted Pull-ups
8 Wallballs
8 Box Jump-overs
COMPETITION
1. Side Work
5 Rounds
10 Unbroken HSPU
All sets must be 10 reps and unbroken. If you fail to hit 10, the round re-starts at 0 reps. Rest as needed between sets.
(RX+ 15 HSPU)