Warm-up
4 Steady Rounds
30′ Handstand Walk or 30 sec. handstand or plank hold.
30 Air Squats
30 Double Unders
Strength
Dumbbell Front Rack Lateral Squats
4×10 (5 each side)
-Then-
Back Squat 4×8 @65%
3 Sets to Build to 1 Working Set @65%
ADD 5-10lbs to Final Set from prior week
LITE = 4x8 Heavy Goblet Squats
Metcon:
RX
3 Rounds:
25 Wallballs 20/14lbs
3 Rope Climbs
75 Double Unders
SCALED
3 Rounds:
25 Wallballs 20/14lbs
9 CTB Pull-ups (LITE = Ring Rows)
75 Double Unders or 100 Single Unders
Side Work:
Run 1000m x 4
Rest 3:00