RX

1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.

2. Warm-Up
Row 300m
15 Burpees
Row 200m
10 Burpees
Row 100m
5 Burpees

3. Strength
Strict Press 5×5 @70%

4. MetCon
3 Rounds
75 Calorie row
Rest 3 minutes

SCALED

1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.

2. Warm-Up
Row 300m
15 Burpees
Row 200m
10 Burpees
Row 100m
5 Burpees

3. Skill Work
Strict Press 5x5

4. MetCon
3 Rounds
50 Calorie row
Rest 3 minutes

1. Side Work
Bench Press 5×5 @70%