Warm-up
3 Rounds:
10 Lateral Goblet Squats
10 Clapping Push-ups
25 Banded Good Mornings
Strength
Sumo Deadlift 10×3 @65% of 3RM
(speed work - no bounce - silent)
MetCon
RX
3 Rounds For Time:
500m Row
20 Bar Facing Burpees
10 Overhead Squats, 145/105lbs
SCALED
-standard burpees
-115/75lb OHS
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. Kipping Ring Dips 5x10
(rest 90-120sec. between sets)
B. Horizontal Ring Rows w/ feet on box 5x12
CF LITE
Warm-up
3 Rounds:
10 Air Squats
10 HR Push-ups
25 Good Mornings w/ PVC
Strength
4 Rounds:
12 DB Push Press
20 Lateral Goblet Squats
60sec. Push-up Hold
MetCon
5 Rounds For Time:
200m Run
10 Burpees
5 Goblet Squats
