RX
1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.
2. Primer
21-15-9
Calorie Row
Goblet Squats, 53/35lbs
(RX+ assault bike calories & 70/53lb goblet squat)
3. MetCon 1
"Angie"
For Time: (24min. time cap)
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Hold yourself to serious standards on the push-ups and squats. Just like you have to drop a bar because it’s too heavy, you will need to stop doing push-ups because they’re not real reps anymore.
4. MetCon 2
Teams of 2
3 Rounds Each
500m Row
100 Double-unders
Partner 1 completes both row and double-unders then partner 2 goes.
SCALED
1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.
2. Primer
21-15-9
Calorie Row
Goblet Squats, 44/26lbs
3. MetCon 1
"1/2 Angie"
For Time: (24min. time cap)
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats
4. MetCon 2
Teams of 2
3 Rounds Each
500m Row
200 Single-unders
Partner 1 completes both row and double-unders then partner 2 goes.
COMPETITION SIDE WORK
7 Rounds
3 Squat Snatch, 155/105lbs
5 Shoulder to OH, 155/105lbs
7 Ring Dips
Rest 30 seconds
(RX+ 185/115lb barbell)
