Warm-up
2 Rounds:
800m Run
25 Band Pull Throughs
Strength
Back Squat 5×3 @70-80%
(no oly’s, belt, or sleeves)
MetCon
RX
30-20-10 Reps For Time:
Deadlift, 185/135lbs
Sit-ups
Wallball, 20/14lbs
SCALED
30-20-10 Reps For Time:
Deadlift, 155/110lbs
Sit-ups
Wallball, 14/10lbs
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:
20 DB Front Rack Lunges
10 Single-arm DB Strict Press (each arm)
MetCon
5 Rounds For Max Reps:
60sec. Man-makers
Rest 60sec.
Man-maker = push-up, row left, row right, power clean, push press
Accessory
EMOM 10 Minutes:
6 V-ups
