Warm-up
Every 2 Minutes for 10 Minutes:
200m Row (SPRINT)
Strength
Squat Snatch 5×3 @60-90%
MetCon
RX
3 Rounds For Time:
500m Row
15 Handstand Push-ups
60 Double-unders
SCALED
3 Rounds For Time:
500m Row
15 Deficit Push-ups, 4/2"
120 Single-unders
Side Work (optional)
5 Rounds:
6 Romanian Deadlift
10 Glute Ham Raises
CF LITE
Warm-up
Every 2 Minutes for 10 Minutes:
150m Row (SPRINT)
Strength
3 Rounds:
10 Single-arm DB Row (each arm)
20 Lateral Goblet Squats
25m Waiter Walk (each arm)
MetCon
5 Rounds For Time:
200m Run
10 DB Push Press
60 Mountain Climbers
