WARM UP:
Catalyst warm-up before class
3 Rounds:
15 Goblet Squats 53/35lbs
12 Pull-Ups
Mobility:
Hip flexor stretch with band - 1 minute per side
Downward Dog into Cobra - 5 reps
STRENGTH/SKILL:
Silverback Shrug
3 sets of 5 reps
CONDITIONING:
Rx
10 Rounds For Time:
5 Front Squats 135/75lbs
5 Push Jerk
5 Strict Handstand Push Ups
Scaled
10 Rounds For Time:
5 Front Squats 115/55lbs
5 Push Jerk
5 Kipping handstands or pikes from a box
Post Metcon:
10 Minutes to find a 3RM Deadlift
Catalyst warm-up before class
3 Rounds:
15 Goblet Squats 53/35lbs
12 Pull-Ups
Mobility:
Hip flexor stretch with band - 1 minute per side
Downward Dog into Cobra - 5 reps
STRENGTH/SKILL:
Silverback Shrug
3 sets of 5 reps
CONDITIONING:
Rx
10 Rounds For Time:
5 Front Squats 135/75lbs
5 Push Jerk
5 Strict Handstand Push Ups
Scaled
10 Rounds For Time:
5 Front Squats 115/55lbs
5 Push Jerk
5 Kipping handstands or pikes from a box
Post Metcon:
10 Minutes to find a 3RM Deadlift
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