Warm-up
Couch Stretch, 2min./side
-then-
4 Rounds:
10 Inchworms
8 Handstand Push-ups
6 High Box Jumps (no bounding)
Strength
Back Squat 4x8 @60%
MetCon
3 Rounds For Time:
800m Run
20 Weighted Sit-ups, 45/25lb plate
20 Power Snatch, 75/55lbs
*scale weight for each movement as needed
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. Bar Muscle-ups 10×3
(rest as needed between sets)
B. 400m Farmers Carry
70/50lb DB's
CF LITE
Warm-up
Couch Stretch, 2min./side
-then-
4 Rounds:
10 Inchworms
8 HR Push-ups
6 Box Jumps
Strength
3 Sets:
8-10 Romanian Deadlifts
5 KB Windmills (each arm)
45sec. Push-up Hold
MetCon
Advanced
3 Rounds For Time:
800m Run
20 Sit-ups
20 KB Swings
Intermediate
4 Rounds For Time:
400m Run
10 Sit-ups
10 KB Swings
