RX
1. Mobility
Saddle, 4min.
Pigeon, 2min./side
2. Warm-Up
Run 800m
Then 5 Slow Rounds of “Cindy”
5 Pull-Ups
10 Push-Ups
15 Squats
3. Strength
Work up to ONE heavy set of 5 deadlifts
(Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat.)
4. MetCon
5 Rounds
4 Deadlift, 225/155lbs
4 Muscle-ups
(RX+ 275-315/185-205lb DL)
RX
1. Mobility
Saddle, 4min.
Pigeon, 2min./side
2. Warm-Up
Run 800m
Then 5 Slow Rounds of “Cindy”
5 Assisted Pull-Ups
10 Push-Ups
15 Squats
3. Skill Work
Deadlift 5x5
4. MetCon
5 Rounds
4 Deadlift, 185/125lbs
8 Ring Dips
COMPETITION
1. Side Work
3 Rounds
90 Burpees to 6" target
Rest 5 minutes
(RX+ 3 mile assault bike)
