Warm-up
1000m Row
-then-
3 Rounds:
20 Walking Lunges
15 Romanian Deadlifts (light)
10 Lateral Bar Burpees
Strength
Sumo Deadlift 10×3 @70% of 3RM
(speed work - no bounce - silent)
MetCon
RX
For Time:
30/18 Calorie Bike
20 Alternating Pistols
10 Rope Climbs
20 Alternating Pistols
30/18 Calorie Bike
SCALED
-x2 air squats for pistols
-x3 strict pull-ups for rope climbs
Side Work (optional)
For Time:
30 Strict Pull-Ups w/ 3sec. hold in bottom
(each rep starts w/ 3sec. dead hang & ends w/ chin over bar)
CF LITE
Warm-up
700m Row
-then-
3 Rounds:
20 Walking Lunges
15 KB Romanian Deadlifts
10 Burpees
Strength
4 Sets:
8-10 DB Push Press
8-10 Hip Bridge
6-8 Strict Toes to Bar
MetCon
For Time:
40 Calorie Row
30 Air Squats
20 Ring Rows
30 Air Squats
40 Calorie Row
