Warm-up
Couch Stretch, 4min./side
-then-
Steady Through:
40ft OH Walking Lunge, 45/25lb plate
20 Empty Bar Good Mornings
40 Wallballs
Strength
Back Squat 5×3 @77.5%
MetCon
AMRAP 8 Minutes:
5 Front Squat, 155/110lbs
10 Calorie Row
5 Strict Handstand Push-ups
Scaling
-less weight on barbell
-sub DB strict press for HSPU's
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 5 Rounds For Time:
15 Burpee Box Jump-overs, 24/20"
60sec. Rest
B. Ring Dips:
5×3 - strict
-then-
4×5 - kipping
(rest as needed)
C. 3 Rounds:
10 Glute Ham Raises
Right into Max effort hold at parallel
(rest as needed)
CF LITE
Warm-up
Couch Stretch, 4min./side
-then-
Steady Through:
40ft Walking Lunges
20 PVC Good Mornings
40 Wallballs
Strength
4 Rounds:
6-8 KB Romanian Deadlift
6-8 KB Windmills (each arm)
10 Russian Step-ups (each leg)
MetCon
AMRAP 8 Minutes:
5 Double DB Front Squat
5 Calorie Bike
5 DB Strict Press
