Warm-up
3 Rounds:
30 Abmat Sit-ups
20 Calorie Row
Strength
Find your 5RM Back Squat
LITE
4 Rounds:
20 DB Walking Lunges
30-45sec. Side Plank Hold (each side)
MetCon
RX
AMRAP 20 Minutes:
3 Rope Climbs
20 KB Swings, 53/35lbs
3 Rope Climbs
20 Alternating Pistols
(RX+ 70/53lb KB swings)
SCALED
AMRAP 20 Minutes:
7 Burpee CTB Pull-ups
20 KB Swings, 44/26lbs
7 Burpee CTB Pull-ups
20 Goblet Squats, 44/26lbs
LITE
For Time:
1k Bike
-then-
3 Rounds
10 Goblet Squats
10 Alternating Reverse Lunges w/ KB
-then-
1k Bike
Competition Side Work
AMRAP 90 Seconds:
Max Power Cleans @80%
