Warm-up
Coaches Choice
MetCon
RX
In teams of three, alternate rounds
30 Rounds For Time: (10rnds each)
3 Front Squats (heavy & taken from the floor)
6 Lateral Bar Burpees
12 KB Swings (heavy)
SCALED
-same as RX
LITE
In teams of three, alternate rounds
30 Rounds For Time: (10rnds each)
6 Burpees
9 Goblet Squats (heavy)
12 KB Swings (heavy)
OPEN GYM
Warm-up
4 Rounds:
10 Goblet Pause Squats
10 Sit-ups
15/10 Calorie Row
Strength
Find 5RM Strict Press
MetCon
RX
21-15-9 Reps For Time:
Calorie Bike
Double KB Deadlift, 70/53lbs
SCALED
- 53/35lb KB or less
Side Work (optional)
Alternating EMOM 10 Minutes:
15 GHD Sit-ups
5 Strict Pull-ups