Warm-up
Hamstring & Shoulder Mobility
(coaches choice)
-then-
3 Rounds:
10 Goblet Squats w/3sec. pause in bottom
10 Push-ups
10 Russian KB Swings
Strength
Front Squat 10x3, AHAP
MetCon
RX
For Time:
50/30 Calorie Bike
25 Power Clean, 135/95lbs
15 Bar Facing Burpees
SCALED
For Time:
50/30 Calorie Bike
25 Power Clean, 95/65lbs
15 Burpees
Side Work (optional)
AMRAP 5 Minutes:
Muscle-up Singles
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
8 Single-arm DB Row (each arm)
60sec. L-sit from pull-up bar (accumulated)
MetCon
2 Rounds For Time:
25/15 Calorie Row
15 DB Power Cleans
10 Burpees
