Warm-up
Couch Stretch, 3min./side
-then-
5 Rounds:
10sec. Bike (hard)
50sec. Bike (easy)
Strength
Back Squat 3×3@90%
MetCon
Kettlebell “Jackie”
For Time:
1k Row
50 Thrusters, 35/26lbs KB's
30 Pull-ups
Scaling
-less weight on KB's
-band assisted pull-ups
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. Toes to Bar 8x6
B. DB Bench 4x8 - AHAP
CF LITE
Warm-up
Couch Stretch, 3min./side
-then-
5 Rounds:
10sec. Bike (hard)
50sec. Bike (easy)
Strength
4 Sets:
6-8 KB Deadlift
10-15 Push-ups
10-15 Strict Toes to Bar
MetCon
Advanced
For Time:
800m Run
50 DB Thrusters
15 Strict Pull-ups
Intermediate
For Time:
400m Run
30 DB Thrusters
15 Ring Rows
