Warm-up
Couch Stretch, 4min./side
-then-
3 Rounds:
40sec. Banded Glute Activation
20 DB Overhead Walking Lunges (light)
10 High Box Jumps (step down)
Strength
Back Squat 3×3 @92.5%
MetCon
Every 2 Minutes for 16 Minutes:
15/10 Calorie Bike
10 Push-ups
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. CTB Pull-ups 5×12
(rest as needed)
B. DB Bench 4x8 - AHAP
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
8-10 Goblet Squats
5-7 Strict Pull-ups
30-45sec. Hollow Hold
45-60sec. Jump Rope Practice
MetCon
Advanced
Every 2 Minutes for 16 Minutes:
15/10 Calorie Row
10 HR Push-ups
Intermediate
Every 2 Minutes for 16 Minutes:
12/8 Calorie Row
7 Push-ups