Warm-up
4 Rounds:
12 Goblet Squats
12 Ring Dips
24 Calorie Bike or Row
Strength
Back Squat 4x4 @80%+
MetCon
RX
5 Rounds For Time:
20 KB Swings, 53/35lbs
10 Handstand Push-ups
(RX+ 70/53lb KB swings)
SCALED
5 Rounds For Time:
20 KB Swings, 44/26lbs
10 DB Push Press, AHAP
Competition Side Work
5 Rounds For Time:
10 Push-ups
15/12 Calorie Ski or Row
10 Push-ups
Rest 90sec.
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
12 DB Strict Press
8 Single-arm DB Row (each arm)
45-60sec. Push-up Hold (accumulated)
MetCon
AMRAP 2 Minutes x4:
6 DB Push Press
12 Deficit Push-ups on DB's
Rest 2min. between AMRAP's
Accessory
Alternating EMOM for 10 Minutes:
8-10 Ring Rows
45sec. Plank Hold
