Warm-up
80/50 Calorie Bike
40 Empty Bar Overhead Squats
Strength
Squat Snatch 6×2 @60-95%
MetCon
RX
3 Rounds For Time:
50ft DB Front Rack Lunges, 45/25lbs
20/15 Calorie Bike
15 Handstand Push-ups
(RX+ 55/35lb DB's)
SCALED
3 Rounds For Time:
50ft DB Front Rack Lunges, 35/15lbs
15/10 Calorie Bike
15 Deficit Push-ups, 4/2"
Side Work (optional)
3 Rounds:
10 Romanian Deadlift
5 Glute Ham Raises
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
12 Ring Rows
30sec. Hollow Hold
MetCon
4 Rounds For Time:
10 Alternating Single-arm DB Snatches
400m Run
Accessory
3 Rounds:
100m Farmer’s Walk
45sec. Push-up Hold