Mobility
Half Front Split, 2min./side
Puppy Dog, 4min.
Warm-up
800m Run
30 Box Step Ups w/ KB's or DB's
30 Push-ups
MetCon
RX
"Lynne"
5 Rounds: (30min. time cap)
Max Rep Bench Press, Body Weight
Max Rep Pull-ups
(RX+ strict pull-ups)
SCALED
5 Rounds: (30min. time cap)
Max Rep Bench Press, 75% Body Weight
Max Rep Assisted Pull-ups
LITE
AMRAP 10 Minutes
10 DB Push Press
10 Calorie Row
-then-
AMRAP 10 Minutes
15 Burpees
15 Air Squats
(rest 5min. between AMRAPs)
Strength
Back Squat 3×5 @70-80%
(No oly shoes, belts, or sleeves)
(Perfect reps only, clean up the movement)
Competition Side Work
4 Rounds for Time:
20 Assault Bike Calories
14 Alternating Pistols
Rest :60
(RX+ 20 alt. pistols)
