RX
1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side
2. Warm-Up
Row 250m
-then-
10 TTB
10 Jump Squats
8 TTB
10 Jump Squats
6 TTB
10 Jump Squats
4 TTB
10 Jump Squats
2 TTB
10 Jump Squats
3. MetCon
"EVA"
5 Rounds (50min. time cap)
Run 800m
30 KB Swings, 70/53lbs
30 Pull-ups
SCALED
1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side
2. Warm-Up
Row 250m
-then-
10 Hanging Knee Raises
10 Jump Squats
8 Hanging Knee Raises
10 Jump Squats
6 Hanging Knee Raises
10 Jump Squats
4 Hanging Knee Raises
10 Jump Squats
2 Hanging Knee Raises
10 Jump Squats
3. MetCon
5 Rounds (50min. time cap)
Run 600m
30 KB Swings, 53/35lbs
30 Assisted Pull-ups
COMPETITION
1. Side Work
Find max depth deficit strict HSPU
Not max reps, max depth.
