Warm-up
Couch Stretch, 2min./side
-then-
3 Rounds:
20sec. Superman Hold
15 Calorie Row
20 Walking Lunges
Strength
Pause Front Squat 4×10
MetCon
RX
“Jackie”
1k Row
50 Thrusters, 45/35lbs
30 Pull-ups
SCALED
2 Rounds For Time:
500m Row
25 Thrusters, 45/35lbs
15 Pull-ups
Side Work (optional)
Weighted Strict Ring Dips 10x3
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
8-10 DB Strict Press
30-40sec. Hollow Hold
MetCon
5 Rounds For Time:
250/200m Row
10 DB Push Press
Rest 2:1
Accessory
Every 2 Minutes for 10 Minutes:
20 Russian KB Swings
