Warm-up
Steady Through:
2min. Banded Glute Activation
3min. Row
30 Push Press, 95/65lbs
Strength
In 10 Minutes:
Find 1RM Push Press
-then-
In 10 Minutes:
Find 1RM Split Jerk
MetCon
Every 2 Minutes Until Failure:
7 Box Jump-overs, 24/20″
7 Thrusters, 75/55lbs
3 Toes to Bar
*TTB increase by 2 each interval/score is total reps
(RX+ 95/65lb thruster)
SCALED
-lower box
-less weight on thrusters
-sub knees to elbows for TTB
Side Work (optional)
For Time:
100ft Sled Push - Heavy AF
CF LITE
Warm-up
Same As Class
MetCon
4 Rounds For Reps:
2min. Max Assault Bike Calories
30sec. Rest
1min. Max Strict Handstand Push-ups
1min. Max Strict Pull-ups
30sec. Rest
2min. Max Calorie Row
3min. Rest
