RX
1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side
2. Warm-Up
Run 400m
60′ Burpee Broad Jump
30 Air Squats
3. Strength
Back Squat 4×4 @85%
4. MetCon
4 Rounds
15 KB Swings, 53/35lbs
15 Toes to bar
15 Calorie row
(RX+ 70/53lbs)
SCALED
1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side
2. Warm-Up
Run 400m
60′ Burpee Broad Jump
30 Air Squats
3. Skill Work
Back Squat 5x5
4. MetCon
4 Rounds
15 KB Swings, 44/26lbs
15 Hanging Knee Raises
15 Calorie row
COMPETITION
1. Side Work
‘Death by HS walk’
HS walk 10′ in minute 1
HS walk 20′ in minute 2
HS walk 30′ in minute 3
HS walk 40′ in minute 4
And so on until you fail to walk full distance within the minute
