Warm-up
Couch Stretch, 2min./side
-then-
2 Rounds:
30 Double-unders
20 Flutter Kicks
10 Burpees
Strength
Back Squat 3×3@87.5%
MetCon
4 Rounds For Max Reps:
15/9 Calorie Bike
Max Set UB Power Cleans, 115/75lbs
2min. Rest
*Further Scaling
-less weight on barbell
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 5 Rounds:
6-5-4 UB Toes to Bar
(rest as needed between rounds)
B. DB Bench 4x10 - AHAP
CF LITE
Warm-up
Couch Stretch, 2min./side
-then-
2 Rounds:
30 Mountain Climbers
20 Flutter Kicks
10 Burpees
Strength
4 Sets:
6-8 Single-arm DB Strict Press (each arm)
20 KB Swings
30-45sec. Side Planks (each side)
MetCon
4 Rounds For Max Reps:
15/9 Calorie Row
Max Set UB KB Swings
2min. Rest
