1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min
2. Warm-up
"Fish Game" on concept 2
-then-
Tabata "Bottom to Bottom" Squat
3. MetCon
RX
"The Ghost"
6 Rounds
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
SCALED
6 Rounds
1 minute of rowing
1 minute of burpees
1 minute of single-unders
1 minute rest
4. Strength/Skill
Make up a lift you missed earlier in the week
A. Find a 3RM Back Squat
B. Find a 3RM Strict Press
C. Find a 3RM Deadlift
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.
