Warm-up
Couch Stretch, 2min./side
-then-
2 Rounds:
20 Single-leg KB Deadlifts
20 Jumping Lunges
Strength
Choose ONE of the following based on perceived weaknesses
A. Sumo Deadlift 4x2 - Heavy
B. Low Hang Squat Clean 5x3 @60-70%
MetCon
4 Rounds:
500m Row
70 Double-unders
3min. Rest
*Further Scaling
-sub lateral jumps over rower for DU's
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. Pause Alternating Pistols 6×10
B. Bulgarian Split Squats 4×10 (per side)
CF LITE
Warm-up
Couch Stretch, 2min./side
-then-
2 Rounds:
10 KB Deadlifts
20 Walking Lunges
Strength
3 Sets:
8-10 Goblet Squats
8 Single-arm DB Row (each arm)
15-20 Strict Toes to Bar
MetCon
Advanced
4 Rounds:
1k Bike
70 Mountain Climbers
3min. Rest
Intermediate
6 Rounds:
.5k Bike
35 Mountain Climbers
60-90sec. Rest
