RX
1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
2. Warm-Up
Row 1000m at a moderate pace
3. Strength
Back Squat
8×2 at 70%
Be fast driving out of the hole. Getting stronger is about force production.
Going slow = being weak and soft forever.
4. MetCon
AMRAP 30 minutes
Row 1k
30 Kettlebell Swings, 53/35lbs
30 Wallballs, 20/14lbs
(RX+70/53lb KB, 30/20lb WB)
SCALED
1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
2. Warm-Up
Row 1000m at a moderate pace
3. Strength
Back Squat 5x5
4. MetCon
AMRAP 30 minutes
Row 1k
30 Kettlebell Swings, 44/26lbs
30 Wallballs, 14/10lbs
COMPETITION
1. Side Work
EMOM 10 minutes
100ft sled push sprint, 90/50lbs
