Mobility
Lizard, 2min./side
Standing Straddle, 4min.
Weakness Warm-up
Run 1 Mile or Row 2k
MetCon
RX
AMRAP 12 Minutes:
Run 400m
15 Pull-ups
SCALED/LITE
AMRAP 12 Minutes:
Run 400m
15 Ring Rows
Strength
Deadlift 5×3
The first four sets are warm-up sets between 60 and 80%.
The final set is only working set at 85%.
Competition Side Work
5 Rounds:
Max rep HSPU in 30 seconds
Rest 1 minute
