Warm-up
3 Rounds:
12 KB Taters, 70/53lbs
100m Run
30sec. Goblet Squat Hold
100m Run
Strength
Find 1RM Front Squat
MetCon
Every 3 Minutes Until Failure:
10/8 Calorie Bike
30 Double-unders
*Increase DU's by 10 each round until failure
(RX+ 20/16 calorie AB)
SCALED
-lateral barbell hops for DU's
Side Work (optional)
3 Rounds For Time:
50m Farmer’s Carry, 100/70lbs (per hand)
400m Run
(RX+ 140/90lbs per hand)
CF LITE
Warm-up
Same As Class
-sub med-ball squat cleans for KB taters
Strength
4 Rounds
60sec. Stationary Lunges w/ DB's
60sec. Rest
60sec. Max Rep Push-ups
60sec. Rest
MetCon
Every 3 Minutes Until Failure:
10/8 Calorie Row
30 Lateral Barbell Hops
*Increase bar hops by 10 each round until failure
