RX

Mobility
Saddle, 4min.
Pigeon, 2min./side

1. Warm-up
30 Calorie Row
10 Rope climbs

2. Strength
Back Squat Recovery 5×6 @40-50%

3. MetCon
"Kelly"
5 Rounds
400m Run
30 Box Jumps, 24/20"
30 Wallballs, 20/14lb

Mobility
Saddle, 4min.
Pigeon, 2min./side

1. Warm-up
30 Calorie Row
-then-
5 Rounds
5 Ring Rows
5 Toes to Bar
5 Air Squats

2. Skill
Back Squat 5x5

3. MetCon
5 Rounds
200m Run
30 Box Jumps
30 Wallballs

COMPETITION

1. Side Work
4 Rounds
100′ Sled Pull, Forward Facing HAF
rest 3-5 minutes between pulls