1) WARM-UP:
Stretch
Mobility: 90/90’s x 10 each
3 rounds:
Plank Walks x 10 each, HS Hold x 15 seconds, Wall Climbs x 2
or
Monkey Tails x 2 each, Toe Taps x 2 each, HS Walk x 15’
2) STRENGTH: Every 2 min for 10 min
5 x Thrusters (build to heaviest set of 5 you can)
—2 min rest—
EMOM 4:
30 x Russian Twists
3) METCON: 2 RFT
150 x DU (Rx+ 200, Scaled 300 Singles)
100’ Overhead Double KB/DB Walk @50/35 (Rx+ Handstand Walk, Scaled less than or equal to 45/30)
50/40 x Pushups (Rx+ Hand release, Scaled Knees)
25 x Deadlift @185/125 (Rx+ 225/155, Scaled less than or equal to 155/105)