RX
1. Mobility
Lizard, 2min./side
Seated Straddle, 4min.
2. Warm-Up
Run 400m
20 Lunges
20 Box Jumps
20 PVC Dislocates
3. Strength
Find 1RM Push Press
4. MetCon
15-12-9 reps for time:
Toes to bar
Thrusters, 115/75lbs
HSPU
(RX+ 135/95lb thruster & 4" deficit HSPU)
SCALED
1. Mobility
Lizard, 2min./side
Seated Straddle, 4min.
2. Warm-Up
Run 400m
20 Lunges
20 Box Jumps
20 PVC Dislocates
3. Strength
Push Press 5x5
4. MetCon
15-12-9 reps for time:
Hanging Knee Raises
Thrusters, 95/65lbs
Push-ups
COMPETITION
1. Side Work
For Time:
50 Assault Bike Calories, AFAP
