Warm-up
Couch Stretch, 5min./side
-then-
4 Rounds:
15 KB Sumo Deadlift
10 Russian KB Swings
50ft. Waiters Walk
Strength
Choose ONE of the following based on perceived weaknesses
A. Sumo Deadlift 4×2 - HEAVY
B. Low Hang Snatch 7×1 @80-90+%
MetCon
21-18-15-12-9-6-3 Reps For Time:
Calorie Bike
Strict Press, 75/55lbs
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 10 Rounds:
3 Deficit Handstand Push-ups, 4/2"
(rest as needed between rounds)
B. DB Overhead Squat 4×12 - AHAP (per side)
CF LITE
Warm-up
Same as class
Strength
3 Sets:
8-10 Goblet Squat
10 Russian Step-ups (each leg)
8-10 Ring Rows
MetCon
Advanced
21-18-15-12-9-6-3 Reps For Time:
Calorie Row
DB Strict Press
Intermediate
15-12-9-6-3 Reps For Time:
Calorie Row
DB Strict Press
