Warm-up
4 Rounds:
10 Empty Bar Thrusters
40 Double-unders
(scale DU's to 80 single-unders as needed)
Strength
RX/SCALED
Back Squat 5x5 @60%
LITE
Accumulate 7 Minutes of a Top of Push-up Hold
(20min. time cap)
MetCon
RX
30-20-10 Reps For Time:
Front Squats, 115/75lbs
KB Swings, 70/53lbs
*perform 30 sit-ups after each round*
SCALED
95/65lb front squats
53/35lb KB swings
LITE
30-20-10 Reps For Time:
Goblet Squats
KB Swings
Sit-ups
Cool Down
Standing Straddle, 5min.
(scale to seated straddle as needed)
Competition Side Work
4 Rounds For Time:
80 Double-unders
20 Calorie Assault Bike
2min. Rest
