Mobility: Hip Mobility.
Skill Practice Warm Up: Kipping Pull Ups and Double Unders
Strength Workout: None
Metabolic Conditioning Workout: “Goldfinger” – As many rounds as possible in 16 minutes.
4 Front Squats (A: 155lbs, I*: 95lbs, N: 65lbs)
8 Dumbbell Ground to Overhead (A: 45lb DB’s, I*25lb DB’s, N: 15lb DB’s) Only 1 side of the DB has to touch the ground.
Kipping Pull Ups (A: 12, I*:8, N: 8 with a band)
16 Wall Balls (A: 20lbs/10′, I*: 14lbs/9′, N: 10lbs/8′)
32 Double Unders or 100 Singles (Both are considered Rx)
1 Minute Rest
Scaling Guide: 3 – 5 Rounds
*Women’s “As Prescribed” weights and reps (Rx)
Scale Up Option: 185/125 Front Squat, Chest to Bar Pull Ups, 20 Wall Balls, 50 DU’s
Compare To: New Workout!
Optional Cash Out: None