Warm-up
2 Rounds:
15 Empty Bar Push Press
15 Sit-ups
15 Burpees to 6″ Target
Strength
RX/SCALED
Back Squat 4×4 @70%
LITE
Accumulate 7 Minutes of Wall-sits at Parallel - hands must stay above hips
(20min. cap)
MetCon
RX
4 Rounds For Time:
15 Push Press, 75/55lbs
12 Lateral Bar Burpees
9 Toes to Bar
(RX+ 95/65lb push press)
SCALED
4 Rounds For Time:
15 Push Press, 45/35lbs
12 Burpees
9 Knees to Elbows
LITE
4 Rounds For Time:
15 DB/KB Push Press
12 Burpees
9 Haning Knee Raises
Cool Down
Twisted Cross, 3min./side
Competition Side Work
6 Rounds For Time:
20/12 Assault Bike Calories
3min. Rest
(RX+ 8rnds)
