Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
Warm-up
3 Wall Walks
10 PVC Dislocates
15 PVC Overhead Squats
400m Run
15 PVC Overhead Squats
10 PVC Dislocates
3 Wall Walks
(scale wall walks to 6 HR push-ups as needed)
MetCon
RX
5 Rounds for Max Reps:
3min. Calorie Row
2min. Burpee Box Jump-overs, 24/20”
1min. Rest
SCALED/LITE
5 Rounds for Max Reps:
3min. Calorie Row
2min. Burpee Box Jump-overs, 20/16”
1min. Rest
Strength/Skill
Make up a lift you missed earlier in the week
A. T&G Deadlift 3x4 @60-75%, 1x4 @80%
B. Alternating EMOM for 10min., Even: 3 Push Jerks @70% Odd: 10 Burpees
C. Squat Snatch 5x3 @60-90%
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.
Competitors (Active Rest Day)
1. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)
2. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)
3. 40+ Minute ROMWOD
https://romwod.com/
