Warm-up
20-15-10
Walking Lunges
Gymnastic Kips
Hollow Rocks
Strength
Push Press 4×3 @85-90%
LITE
5 Rounds
6-8 Bent-over Barbell Row
12-15 Single-leg Glute Bridges (each leg)
45sec. Supine Chinese Planks
(rest 45sec. between movements)
MetCon
RX
AMRAP 18 Minutes:
15 Box Jump-overs, 24/20″
12 Kettlebell Swings, 70/53lbs
9 Ring Dips
SCALED
AMRAP 18 Minutes:
12 Box Jump-overs, 20/16″
9 Kettlebell Swings, 53/35lbs
6 Asisted Ring Dips
LITE
In teams of two, alternate rounds
10 Rounds For Time: (5rnds each)
250m Row
10 DB Thrusters
Cool Down
Saddle, 5min.
Competition Side Work
6 Rounds For Time:
750m Row
2min. Rest
