Warm-up
4 Rounds:
10 Jump Squats
30sec. Banded Glute Activation
10/7 Calorie Bike
10 Banded Good Mornings
Strength
Find 3RM Back Squat
MetCon
AMRAP 20 Minutes:
800m Run
30 Pull-ups
2/1.5k Bike
30 Shoulder to Overhead, 95/65lbs
(RX+ 115/75lb STO)
SCALED
-banded pull-ups
-lighter barbell
Side Work (optional)
For Time:
100 Calorie Row
CF LITE
Warm-up
Same As Class
Strength
3 Rounds:
8-10 Goblet Squats
8-10 Single-arm DB Row (each arm)
45-60sec. Push-up Hold
MetCon
Advanced
AMRAP 20 Minutes:
800m Run
30 HR Push-ups
1000m Row
30 DB Push Press
Intermediate
AMRAP 20 Minutes:
400m Run
15 HR Push-ups
500m Row
15 DB Push Press
