Warm-up
Couch Stretch, 2min./side
-then-
3 Rounds:
500m Row
10 Handstand Push-ups
(scale HSPU to DB push press as needed)
Strength
Back Squat 5x5 @90%+ of 5RM
Try to go heavier then last week. If last week was hard only increase by 5lbs.
If last week was easy, increase by 10lbs or more.
LITE
Alternating Every 2min. for 20min.
6 Deadlifts
6 DB Bench Press
MetCon
RX
3 Rounds For Time:
14 Push Press, 95/65lbs
7 Bar Facing Burpees
14 Sumo Deadlift High Pull, 95/65lbs
7 Bar Facing Burpees
(RX+ 20 PP, 10 BFB, 20 SDHP, 10 BFB)
SCALED
3 Rounds For Time:
14 Push Press, 75/55lbs
7 Burpees
14 Sumo Deadlift High Pull, 75/55lbs
7 Burpees
LITE
For Time:
800m Run
40 KB Swings
20 Burpees
1000m Row
Cool Down
Standing Straddle, 3min.
Competition Side Work
AMRAP 3 Minutes x3:
20 Wallballs, 30/20lbs
15/12 Calorie Row
5 Bar Muscle-ups
(rest 2min. between AMRAP's, continue where you leave off)
