Warm-up
Couch Stretch, 2min./side
-then-
3 Steady Rounds:
200m Run
10 Double KB Front Squats
5 Pull-ups
(hold the front squat w/ a 1sec. pause in the bottom of each rep, scale to 1 KB as needed)
Strength
Back Squat 5×5 @70%
MetCon
RX
3 rounds for time:
25 Overhead Squats, 115/75lbs
25 Pull-ups
(RX+ 135/95lb OHS)
SCALED
95/65lb OHS
assisted pull-ups w/ band
LITE
3 rounds for time:
50ft. Overhead Walking Lunges w/ plate
25 Ring Rows
Cool Down
Standing Straddle, 5min.
(scale to seated straddle as needed)
Competition Side Work
5 rounds for time:
200m Row
60 Double-unders
Rest 1 Minute
