Warm-up
Couch Stretch, 2min./side
-then-
3 Rounds:
12 Good Mornings
12 Goblet Squats
Strength
Back Squat 5×5 @90% of 5RM
LITE
4 Rounds
6-8 Overhead Squats
3-5 Strict Pull-ups (add weight if possible)
MetCon
RX
10 Rounds For Time:
8 Toes to Bar
12 Wallballs, 20/14lbs
(RX+ 10 TTB, 15 WB)
SCALED
10 Rounds For Time:
8 Knees to Elbows
12 Wallballs, 14/10lbs
LITE
AMRAP 7 Minutes:
20 KB Swings
20 DB Push Press
20 Box Jumps
Cool Down
Standing Straddle, 3min.
Competition Side Work
5 Rounds For Time:
250/200m Ski or Row
15 Push Press, 115/75lbs
15 CTB Pull-ups
Rest 90sec.
LITE Side Work
2 Rounds
60sec. Plank Hold
Rest 15sec.
30sec. Left Side Plank Hold
Rest 15sec.
30sec. Right Side Plank Hold
Rest 30sec.
