Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
Warm-up
3 Steady Rounds:
20 Squats holding 10lbs plate out away from chest
15 Sit-ups
10 Pull-ups
-then-
2:00 Squat Hold
MetCon
RX
For Time:
60 Calorie Row
50 Alternating Pistols
40 Overhead Squats, 95/65lbs
30 Burpees to 12″ target
(RX+ sub 60/40cal. AAB for row)
SCALED
For Time:
60 Calorie Row
100 Air Squats
40 Overhead Squats, 75/55lbs
30 Burpees to 6″ target
LITE
For Time:
60 Calorie Row
70 Air Squats
40 Overhead Walking Lunges with plate
30 Burpees
Strength
Back Squat 4×5 @72.5%
No oly’s, belt, or sleeves. Clean up your movement.
Competition Side Work
5 Rounds for time:
1 Minute “Nose and Toes” HS hold
10 CTB Pull-ups
rest :90
