Skill/Strength:
Every 2 min for 5 Rounds
3 Strict Presses with a 3 sec negative
-Start at 63% and add load each round
Metcon:
5 Rounds
16 Alt Front Rack Lunges In Place 115/85lbs
16 Toes to Bar
16 Burpees Over Bar
-15 min cap
-This is a very tight time cap for most athletes. Either scale weight and T2B to finish, or see how far you can get as written
Mandatory Mobility:
3 min delt smash per side
3 min lat smash per side
3 min glute smash per side
Optional Additional/Alternative Work:
5 rounds for max reps
max rep Echo Bike Calories, 2:30
Rest 15 secs
max rep Ski Erg Calories, 1 min
Rest 15 secs
max rep Echo Bike Calories, 2:30
Rest 15 secs
max rep Ski Erg Calories, 1 min
Rest 15 secs
