Warm-up
Couch Stretch, 1min./side
-then-
AMRAP 8 Minutes:
200m Run
10 Ring Dips
10 Sit-ups
Strength
Back Squat 4x8 @60%
MetCon
3 Rounds For Time:
200m Run
15 Shoulder to Overhead, 115/75lbs
10 Burpee Box Jump-overs, 24/20"
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. EMOM 10 Minutes:
1-3 Rope Climbs
B. 5 Rounds:
Max Effort Overhead Plate Hold, 45/25lbs
1min. Rest
CF LITE
Warm-up
Couch Stretch, 1min./side
-then-
AMRAP 8 Minutes:
200m Run
10 HR Push-ups
10 Sit-ups
Strength
4 Sets:
6-8 Bulgarian Split Squat (each leg)
4-6 Strict Pull-ups
MetCon
Advanced
3 Rounds For Time:
200m Run
15 DB Push Press
10 Burpee Box Jump-overs
Intermediate
5 Rounds For Time:
100m Run
10 DB Push Press
5 Burpee Box Step-overs
