Mobility
Lizard, 2min./side
Half Front Split, 2min./side
Warm-up
100 Double-unders
400m Run
(scale to 200 single-unders as needed)
MetCon
RX
21-15-9
Overhead Squats, 135/95lbs
CTB Pull-ups
SCALED
21-15-9
Overhead Squats, 115/75lbs
Pull-ups
LITE 1
AMRAP 8 Minutes
8 Overhead Walking Lunges with plate
8 Ring Rows
LITE 2
AMRAP 12 Minutes
Max HR Push-ups
(every 4min. run 400m, starts with a run)
Strength
Find your 3RM shoulder to OH from the floor
Competitors
SIDE WORK
6 Rounds – Alternating movements
Run 400m
Max reps HSPU while partner runs
Each athlete runs three times and does HSPU 3 times. Score is total reps together.