Warm-up
10min. Steady Bike or Row
-then-
Couch Stretch, 2min./side
Strength
Sumo Deadlift 5×2, AHAP
(no bounce – silent)
MetCon
RX
AMRAP 12 Minutes:
9 Deadlifts, 165/115lbs
12 Box Jump-overs, 24/20″
15/12 Calorie Row
SCALED
-135/95lb deadlift or less
-20/16" box or lower
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. Every 2 Minutes for 12 Minutes:
3-10 Strict CTB Pull-ups
B. Knees to Elbows 6x8
CF LITE
Warm-up
Same as class
Strength
4 Rounds:
10 DB Bench Press
12 Pause Ring Rows
45sec. Side Plank (each side)
MetCon
AMRAP 12 Minutes:
6 Double KB Deadlift
9 Step-ups
12/9 Calorie Bike
