Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
Warm-up
EMOM for 10 Minutes:
Odd: 30ft Burpee Broad Jumps
Even: 30FT HS Walk
(scale HS walk to 30sec. handstand or plank hold as needed)
MetCon
RX
3 Rounds:
3min. Calorie Row
2min. Rest
90sec. Double-unders
90sec. Assault Bike
2min. Rest
(RX+ sub skierg calories for assault bike)
SCALED/LITE
3 Rounds:
3min. Calorie Row
2min. Rest
90sec. Single-unders
90sec. Assault Bike
2min. Rest
Strength/Skill
Make up a lift you missed earlier in the week
A. T&G Deadlift 5x3 @60-80%, 1x4 @85%
B. Alternating EMOM for 10min., Even: 3 Push Jerks @75% Odd: 30 Double-unders
C. Squat Snatch 6x2 @60-95%
-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/
