Warm-up
5-10min. Mobility (coaches choice)
-then-
5 Steady Rounds:
10 Banded Good Mornings
5 Pause Goblet Squats (light)
Strength
Back Squat 5×5 @90%+ of 5RM
(add 5lbs from last week)
MetCon
7 Rounds For Time:
15/9 Calorie Bike
15 SDHP, 75/55lbs
Side Work (optional)
4 Rounds For Reps:
2min. Max Power Clean Singles @75%+
Rest 3min.
CF LITE
Warm-up
Same as Class
Strength
3 Rounds
8 Pause Goblet Squats (heavy)
5 SA DB Push Press + 150ft. Waiter’s Walk (left)
5 SA DB Push Press + 150ft. Waiter’s Walk (right)
MetCon
7 Rounds For Time:
12/8 Calorie Row
12 KB SDHP
