RX

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

1. Warm-up
30 Calorie Row
50 Weighted Step-ups, 25/15lb DB or KB
(RX+ 35/25lbs)

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

3. MetCon
For time:
30 KB Swings, 53/35lbs
30 Lateral Bar Burpees
30 Front Squats, 135/95lbs
(RX+ 70/53lb KB, 155/105lb FS)

SCALED

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

1. Warm-up
30 Calorie Row
50 Step-ups

2. Skill
Back Squat 5x5

3. MetCon
For time:
30 KB Swings, 44/26lbs
30 Burpees
30 Front Squats, 115/75lbs

COMPETITION

1. Side Work
4 Rounds
80′ Sled Push, HAF
Rest 3 minutes