RX
1. Mobility
Saddle, 4min.
Pigeon, 2min./side
2. Warm-Up
3 Slow Rounds
10 OH Walking Lunges with Empty Bar or PVC Pipe
10 OHS with Empty Bar or PVC Pipe
Run 100m
3. Strength
Back Squat 5×5 @75%
4. MetCon
3 Rounds
15 Push press 115/75lbs
30 Burpees to 6" target
60 Double-unders
(RX+ 135/95lbs)
SCALED
1. Mobility
Saddle, 4min.
Pigeon, 2min./side
2. Warm-Up
3 Slow Rounds
10 OH Walking Lunges with Empty Bar or PVC Pipe
10 OHS with Empty Bar or PVC Pipe
Run 100m
3. Skill Work
Back Squat 5×5
4. MetCon
3 Rounds
15 Push press 95/65lbs
30 Burpees
120 Single-unders
COMPETITION
1. Side Work
8 Rounds
20/16 Burpees to 6" target
Rest 1 minute
(RX+ assault bike calories)
