Warm-up
Couch Stretch, 5min./side
-then-
2 Rounds:
20 Squat Jumps
20 Jumping Lunges
10 Ring Rows
Strength
Back Squats 4×8 @60%
MetCon
3 Rounds For Time:
400m Run
21 Wallballs, 20/14lbs
12 Pull-ups
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 3 Rounds For Time:
30 Burpee Box Jump-overs, 24/20"
3min. Rest
B. 10 down to 1
Unbroken Strict Pull-ups
C. 5 Rounds:
30sec. Overhead Barbell Hold, 135/95lbs
30sec. Rest
30sec. Max Overhead Squats, 135/95lbs
1min. Rest
CF LITE
Warm-up
Same as class
Strength
3 Sets:
8 KB Romanian Deadlift
20 Alt. Lateral Lunges
10-15 Strict Toes to Bar
MetCon
Advanced
3 Rounds For Time:
400m Run
21 Wallballs
12 Pull-ups
Intermediate
5 Rounds For Time:
200m Run
10 Wallballs, 20/14lbs
5 Pull-ups
