Warm-up
Couch Stretch, 5min./side
-then-
3 Rounds:
40sec. Banded Glute Activation
10 Empty Bar Good Mornings
10 Empty Bar Front Squats
10 Empty Bar Strict Press
Strength
Back Squat 5×5 @80%
MetCon
AMRAP 6 Minutes:
4 Front Squats, 185/125
8 CTB Pull-ups
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 20 Rounds For Time:
100m Row
1min. Rest
B. 12 Rounds:
3sec. Dead Hang from Rings
1 Muscle-up
3sec. Pause at Top of Dip
(controlled swing down/rest as needed)
C. 4 Rounds:
15sec. GHD Hold at parallel
15 GHD Sit-ups
(rest as needed)
CF LITE
Warm-up
Couch Stretch, 5min./side
-then-
3 Rounds:
40sec. Banded Glute Activation
10 PVC Good Mornings
10 Goblet Squats
10 HR Push-ups
Strength
4 Rounds:
6-8 Single-arm DB Strict Press
20-25 KB Swings
45sec. Push-up Hold
MetCon
AMRAP 6 Minutes:
4 Goblet Squats
4 Strict Pull-ups
