Warm-up
Couch Stretch, 3min./side
-then-
3 Rounds:
12 Banded Good Mornings
8 Alt. Pistols
12 Push-ups
Strength
Back Squat 4x8 @60%
MetCon
For Time:
1-mile Run
-then-
21-15-9 Reps of
Hang Power Snatch, 75/55lbs
Bar Facing Burpees
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. Every 30 Seconds for 8 Minutes:
1 Rope Climb
*Alternate rounds between legless and regular
B. For Time:
200m Overhead Walking Lunge with 45/25lb plate
CF LITE
Warm-up
Couch Stretch, 3min./side
-then-
3 Rounds:
12 PVC Good Mornings
16 Air Squats
12 HR Push-ups
Strength
3 Sets:
8-10 DB Strict Ptrdd
3-5 Strict Pull-ups
60sec. Jump Rope Practice
MetCon
Advanced
For Time:
2k Row
-then-
21-15-9 Reps of
KB Swings
Burpees over KB
Intermediate
For Time:
1k Row
-then-
15-12-9 Reps of
KB Swings
Burpees
