RX
1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side
2. Warm-Up
Run 400m
Tabata “Bottom-to-Bottom” Air Squats
10sec Rest has to be in the “hole” of the squat.
3. Strength
Back Squat 4×4 @87.5%
4. MetCon
AMRAP 12 Minutes
1 ‘Pull-up Complex’ (3 Pull-ups, 2 CTB, 1 Bar MU)
8 Shoulder to OH 135/95lbs
16 Burpees to 6" target
(RX+ 165/110lb STO)
SCALED
1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side
2. Warm-Up
Run 400m
Tabata “Bottom-to-Bottom” Air Squats
10sec Rest has to be in the “hole” of the squat.
3. Skill Work
Back Squat 5x5
4. MetCon
AMRAP 12 Minutes
4 CTB Pull-ups
8 Shoulder to OH 115/75lbs
16 Burpees to 6" target
COMPETITION
1. Side Work
Tabata ‘Nose and Toes’ HS hold (8 Rounds :20 on :10 off)
Rest 90 seconds
100′ HS walk for time
