1. Mobility
Pigeon, 2min./side
Puppy Dog, 4min.
2. Warm-up
2 Rounds
400m Run
25 Wallballs
3. MetCon
RX
"Fight Gone Bad"
3 Rounds for Max Reps:
1 Minute Wallball, 20/14
1 Minute Sumo Deadlift High Pulls, 75/55lbs
1 Minute Box Jumps, 20/16"
1 Minute Push Presses, 75/55lbs
1 Minute Calorie Row
1 Minute Rest
SCALED
3 Rounds for Max Reps:
1 Minute Wallball, 14/10lbs
1 Minute Empty Bar Sumo Deadlift High Pulls
1 Minute Box Jumps, 16/12"
1 Minute Empty Bar Push Presses
1 Minute Calorie Row
1 Minute Rest
4. Strength
Find a 3RM Deadlift - No Bounce
5. Competition Side Work
100cal. Assault Bike For Time
