Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
15 HR Push-ups
15 Empty Bar Thrusters
Strength
Find 5RM Back Squat
MetCon
5 Rounds For Time:
21 KB Swings, 53/35lbs
15 Burpees to 6″ target
9 CTB Pull-ups
SCALED
-lighter DB
-any pull-up scale
Side Work (optional)
AMRAP 2 Minutes x4:
20/12 Calorie Bike
Max Distance D-ball/Sandbag Bear-hug Carry, 150/100lbs
Rest 2min. between AMRAP's
CF LITE
Warm-up
Same as Class
Strength
3 Rounds:
8-10 DB Bench Press
12-15 Bent-over DB Reverse Flies
6 L-sit Tuck to Extension
MetCon
5 Rounds For Time:
18 KB Swings
12 Burpees
6 Ring Rows
