Warm-up
Couch Stretch, 2min./side
-then-
4 Steady Rounds:
20sec. Handstand Hold/30sec. Push-up Hold
20 Jumping Squats
Strength
Back Squat 3x8 @60%+
MetCon
AMRAP 5 Minutes x2:
200ft. Shuttle Run (50ft. x4)
5 Squat Clean Thrusters, 135/95lbs
Rest 3min. between AMRAP's
(RX+ 165/110lb barbell)
SCALED
-less weight on barbell
Side Work (optional)
In teams of two, alternate work/rest
AMRAP 40 Minutes:
400m Run
(RX+ 50min. AMRAP)
*If you have no partner, just take equal work/rest each run.
CF LITE
Warm-up
Same as Class
Strength
4 Rounds:
6-8 Single-arm DB Overhead Squat (each arm)
10-12 Ring Rows
100ft. Single-arm Farmer’s Carry (each arm)
MetCon
AMRAP 5 Minutes x2:
200ft. Shuttle Run (50ft. x4)
5 DB Squat Clean Thrusters
Rest 3min. between AMRAP's
