RX
Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
1. Weakness Warm-up
"Death by 10m"
2. Strength
Strict Press 5x4 @80% +5lb
3. MetCon
AMRAP 8 minutes
6 HSPU
4 Box Jumps, 24/20"
SCALED
Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
1. Weakness Warm-up
"Death by 10m"
2. Skill
Strict Press 5x5
3. MetCon
AMRAP 8 minutes
6 Push-ups
4 Box Jumps
COMPETITION
1. Side Work
30-60 minutes of biking, walking, rowing, or swimming.
All of these should be done at a conversational pace, meaning you should feel very comfortable talking the entire time. If you are trying to breath too much between words or feel your heart rate climb, slow down. The minimum time at this slow pace to really help recovery is about 30 minutes. If you feel a little bit more beat up, try to go to the 60 minute mark.