Warm-up

• 3 Rounds:
  • 1:00 Bike or Machine
  • 15 Hollow Rocks / V-Ups / Kip Swings
  • 10 Air Squats / Pause Air Squats / Squat Jumps
  • 10 Lunges / Jumping Lunges / Jumping Lunges
• –then–
• -Pigeon Stretch (0:45/side)
• -Squat Hold (0:45)
• -Couch Stretch (0:30/side)

STRENGTH

• Back Squat 1×20 at 60% 1RM Rest as needed between sets.

Try to add 5 lbs to last week if you feel good, if not then stick to a moderate/light weight that you move well for today. Prior sets could be 5-5-3-3 then hit the 20 rep.

METCON

• Every 6 mins for 18 mins do:
  • Front Rack Walking Lunge 50/35 lbs, 30 ft
  • 30 Toes-to-bars
  • 30 Wall Balls, 20/14 lbs

Scaling Options: Scale to a lighter sled in order to stay moving, scale to knee to elbows, knee raises or just sub sit ups for today. Use a med ball weight that is appropriate to do at least 15 reps unbroken.

Time Cap each round: 4 mins to keep the intensity high!