Warm-up
2 Rounds
20 Calorie Row
20 Russian KB Swings
Strength
RX/SCALED
Deadlift 1x4 AHAP w/ dead-stop
(controlled on the way down, take the hands off the bar, complete next rep)
LITE
Accumulate 4 Minutes of Lunge Holds Per Leg
(20min. time cap)
MetCon
RX
5 Rounds for Time:
20 Push-ups
100ft Walking Lunges
SCALED/LITE
5 Rounds for Time:
15 HR Push-ups
70ft Walking Lunges
Cool Down
Saddle, 5min.
Competition Side Work
Back Rack Walking Lunges 4x16 AHAP
