Warm-up
1k Row
30 Inchworms w/ Push-up
2k Bike
Strength
Back Squat 4×4 @70-80%
(no oly’s, belt, or sleeves)
MetCon
RX
Alternating EMOM 20 Minutes:
15/12 Calorie Row
10 Front Squats, 185/125lbs
15/10 Calorie Bike
10 Handstand Push-ups
(RX+ strict HSPU's)
SCALED
Alternating EMOM 20 Minutes:
15/12 Calorie Row
10 Front Squats, 135/195lbs
10/8 Calorie Bike
10 Deficit Push-ups, 4/2"
Side Work (optional)
3 Rounds:
20sec. DB Strict Press Hold at the top
Straight into Max Set of DB Strict Press
(add 5lbs from last week)
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
6-8 DB Bench Press
Max Reps Strict Pull-ups
MetCon
For Time:
50/30 HR Push-ups
400m Run
30 KB Swings
400m Run
50/30 HR Push-ups
400m Run
30 KB Swings
400m Run