Warm-up
2min. Banded Glute Activation
-then-
3 Rounds:
15 Calorie Row
10 Goblet Squats
5 Romanian Deadlifts
(scale RDL's to good mornings with PVC as needed)
Strength
EMOM 5 minutes:
5 Touch & Go Deadlifts @75%
MetCon
RX
3 Rounds For Time:
400m Run with 20/14lb Med Ball
15 Kettlebell Swings, 53/35lbs
20 Walking Lunges w/ Med Ball hugged to chest
(RX+ 70/53lb KB swings)
SCALED
14/10lb Med Ball
44/26lb KB Swings
scale further as needed
LITE
no Med Ball
scale run & KB weight as needed
Cool Down
Pigeon, 2min./side
Puppy Dog, 4min.
Competition Side Work
Every 5 minutes for 4 rounds complete:
15-12-9-6-3
Rounds 1 and 3
Row for Calories OR Run 10x Meters
Hand Release Push-ups
Rounds 2 and 4
Wallballs, 20/14lbs
Pull-ups
(RX+ 30/20lb wallballs)
