Warm-up
Couch Stretch, 1min./side
-then-
3 Rounds:
10 Russian Power Swings
10 Box Jumps (no bounding)
10 Empty Bar Front Squats
Strength
Back Squat 3×3@85%
MetCon
5 Rounds For Max Reps:
200m Sprint
1 Max UB Double-unders
2min. Rest
*You can take a mulligan each round if you get less than 15 double-unders
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. AMRAP 8 Minutes:
5 CTB Pull-ups
100m Jog
B. DB Bench 4x12 - AHAP
CF LITE
Warm-up
Couch Stretch, 1min./side
-then-
3 Rounds:
10 Russian Swings
10 Step-ups
10 Goblet Squats
Strength
4 Sets:
8-10 DB Push Press
10 Push-up Hold to Elbows
60sec. Double-under Practice
MetCon
Advanced
AMRAP 2 Minutes x5:
200m Sprint
Max Mountain Climbers in remaining time
(rest 2min. between AMRAP's)
Intermediate
AMRAP 1 Minute x7:
100m Run
Max Mountain Climbers in remaining time
(rest 1min. between AMRAP's)
