RX
1. Mobility
Pigeon, 2min./side
Puppy Dog, 4min.
2. Warm-up
2 Rounds:
20 Sit-ups
20 Gymnastic Kips
20 Box Jumps
3. Strength
Push Jerk 4x4 @70%+
Try to go heavier than last week.
4. MetCon
For Time:
70 Assault Bike Calories
55 Calorie Row
400m Run
30 Burpees to 6″ target
15m Handstand Walk
SCALED
1. Mobility
Pigeon, 2min./side
Puppy Dog, 4min.
2. Warm-up
2 Rounds:
20 Sit-ups
20 Gymnastic Kips
20 Box Jumps
3. Strength
Push Jerk 4x4
4. MetCon
For Time:
70 Assault Bike Calories
55 Calorie Row
400m Run
30 Burpees
50sec. Handstand Hold
COMPETITION SIDE WORK
4 Rounds
3 Muscle-ups
3 Push Jerks, 155/105lbs
Rest 2 minutes after all 4 rounds.
4 Rounds
3 Muscle-ups
3 Push Jerks, 155/105lbs
(RX+ 185/125lb PJ)
