Warm-up
3 Rounds
10 Burpee Box Jumps
200m Row
Strength
Back Squat 5x5 @90%+ of 5RM
Try to go heavier then last week. If last week was hard only increase by 5lbs.
If last week was easy, increase by 10lbs or more.
LITE
Alternating Every 2min. For 18min.
8 Romanian KB Deadlift
12 DB Shoulder Press
12 Banded Face Pulls
MetCon
RX
5 Rounds For Time:
15 Box Jumps, 24/20″
10 Front Squat, 135/95lbs
10 Handstand Push-Ups
(RX+ 165/115lb FS & 15 HSPU's)
SCALED
5 Rounds For Time:
15 Box Jumps, 20/16″
10 Front Squat, 115/75lbs
10 DB Push Press
LITE
4 Rounds For Max Reps:
30sec. Calorie Bike
Rest 90sec.
60sec. Strict Pull-ups
Rest 60sec.
Competition Side Work
For Time:
50 Wallballs, 20/14lbs
30 Toes to Bar
Rest 2min.
40 Wallballs
24 Toes to Bar
Rest 90sec.
30 Wallballs
18 Toes to Bar
Rest 60sec.
20 Wallballs
12 Toes to Bar
Rest 30sec.
10 Wallballs
6 Toes to Bar
