Mobility
Lizard, 2min./side
Standing Straddle, 4min.
Weakness Warm-up
Run 1 Mile or Row 2k
MetCon
RX
5 Rounds
10 Back Squats, 115/75lbs
10 Back Rack Lunges, 115/75lbs
5 Wall Climbs
(RX+ 155/105lb barbell)
SCALED
5 Rounds
10 Back Squats, 95/65lbs
10 Back Rack Lunges, 95/65lbs
10 HR Push-ups
LITE
AMRAP 15 minutes:
10 Goblet Squats
10 Lunges
10 HR Push-ups
Strength
Deadlift 5×3
The first three sets are warm-up sets between 60 and 80%.
The final set is only working set at 87.5%.
Competition Side Work
AMRAP 6 minutes
10 UB Kipping HSPU
