Mobility
Pigeon, 2min./side
Puppy Dog, 4min.
Warm-up
3 Slow Rounds:
20 Perfect Gymnastics Kips
20 Narrow Grip Overhead Squats
20sec. Plank Hold
(squeeze midline and glutes to make plank hard)
MetCon
RX
8 Rounds For Time:
8 Pull-ups
8 Push-ups
8 Alternating Pistols
Rest :30
(RX+ CTB pull-ups)
SCALED
8 Rounds For Time:
8 Assisted Pull-ups
8 Assisted Push-ups
16 Air Squats
Rest :30
LITE
AMRAP 15 minutes:
250m Row
8 Ring Rows
8 HR Push-ups
16 Air Squats
Strength
Alternating EMOM 10minutes
Even: 3 Push Jerks @75%
Odd: 10 Burpees
Competition Side Work
4 Rounds For Time:
Run 400m
Rest 1:1