Warm-up
Couch Stretch, 1min./side
-then-
3 Rounds:
30 Double-unders
20 Air Squats
10ft Handstand Walk
*scale DU's to x2 single-unders and HS walk to 1 wall walk
Strength
Choose ONE of the following based on perceived weaknesses
A. Sumo Deadlift 3×3 - Heavy
B. Low Hang Snatch 5×3 @60-70%
MetCon
AMRAP 12 Minutes:
250/200m Row
12 Toes to Bar
60sec. Rest
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 3 Rounds For Time:
5-4-3-2-1 Unbroken Reps
Strict Handstand Push-ups
(rest 2min. between rnds)
B. Lateral Goblet Squats 3x20 - AHAP
(10 per side)
CF LITE
Warm-up
Couch Stretch, 1min./side
-then-
3 Rounds:
30-60 Single-unders
20 Air Squats
10sec. Push-up Hold
Strength
4 Sets:
6-8 KB Romanian Deadlif
60ft. Bottom’s Up KB Carry (each arm)
30-45sec. Hollow Hold
MetCon
Advanced
AMRAP 12 Minutes:
15/10 Calorie Bike
15 Sit-ups
60sec. Rest
Intermediate
AMRAP 12 Minutes:
10/5 Calorie Bike
10 Sit-ups
30-60sec. Rest
