Warm-up
Couch Stretch, 1min./side
-then-
Alternating EMOM 10 Minutes:
10 Calorie Row
10 Empty Bar Thrusters
Strength
Back Squat 5×3 @70%
MetCon
25-15-10 Reps For Time:
Power Clean, 115/75lbs
Ring Dips
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. EMOM 10 Minutes:
10/7 Calorie Ski
B. AMRAP 12 Minutes:
100m Run
1-3 Muscle-up +1s
C. Alternating EMOM 10 Minutes:
15 GHD Sit-ups
15 Goblet Squats, 70/53lbs
CF LITE
Warm-up
Couch Stretch, 1min./side
-then-
Alternating EMOM 10 Minutes:
30sec. Bike
10 DB Thrusters
Strength
4 Sets:
15-20 KB Swings
20 Walking Lunges w/ DB's
30-45sec. Side Plank (each side)
MetCon
Advanced
25-15-10 Reps For Time:
DB Power Clean
HR Push-ups
Intermediate
18-12-6 Reps For Time:
DB Power Cleans
Knee HR Push-ups
