Warm-up
Banded Overhead Distraction, 2min./side
-then-
30 Banded Good Mornings
-then-
Alternating EMOM 10 Minutes:
10 Goblet Squats
8 Ring Rows
Strength
Pause Front Squat 4×8
MetCon
RX
“Nancy”
5 Rounds For Time:
400m Run
15 Overhead Squats, 95/65lbs
SCALED
8 Rounds For Time:
200m Run
8 Overhead Squats, 75/55lbs
Side Work (optional)
Weighted Strict Pull-ups 10x3
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
6 Single-leg KB Deadlift (each leg)
8 DB Strict Press
MetCon
3 Rounds For Time:
250m Row
20 Wallball
20 KB Swings
Rest 3min.
Accessory
4 Rounds:
60sec. Double-under Practice
Rest 2min.
