RX
1. Mobility
Half Seated Frog, 2min./side
Pigeon, 2min./side
2. Warm-Up
Row 500m
30 Gymnastics Kips
30 Leg Swings
3. Strength
Work up to ONE heavy set of 4 deadlifts
Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat
4. MetCon
AMRAP 5 Minutes
5 Toes to Bar
5 Sumo Deadlift High Pulls, 115/75lbs
(RX+ 135/95lb SDHP)
SCALED
1. Mobility
Half Seated Frog, 2min./side
Pigeon, 2min./side
2. Warm-Up
Row 500m
30 Gymnastics Kips
30 Leg Swings
3. Strength
Deadlift 5x5
4. MetCon
AMRAP 5 Minutes
5 Hanging Knee Raises
5 Sumo Deadlift High Pulls, 95/65lbs
COMPETITION
1. Side Work
5 Rounds
Row 100/80 calories
Rest 3:00
