Warm-up
Upper Thoracic Mobility Drills
-then-
2 Rounds:
100ft Walking Lunge Steps
Run 400m
10 Light Kettlebell/DB/BB Thrusters
Strength
Back Squat 5×4 @85%
No oly’s, belt, or sleeves.
MetCon
RX
For Time:
200m Walking Lunge
30 Handstand Push-ups
20 Thrusters, 95/65lbs
10 Muscle-ups
SCALED
For Time:
200m Walking Lunge
30 DB Push Press, AHAP
20 Thrusters, 75/55lbs
20 Ring Dips
Cool Down
Couch Stretch, 2min./side
Standing Straddle, 4min.
Competition Side Work
8 Rounds For Time:
20sec. Deadlift Hold, 245/165lbs
8 Toes to Bar
10 Box Jump Overs, 24/20″
