Warm-up
Couch Stretch, 2min./side
-then-
3 Steady Rounds:
12 OH Walking Lunges w/ plate
200m Run
Strength
Pause Back Squat 3x8 @60%+
MetCon
AMRAP 3 Minutes x3:
7 SDHP, 95/65lbs
10/7 Calorie Bike
Rest 2min. between AMRAP's
(RX+ 115/75lb SDHP)
SCALED
-less weight on SDHP
Side Work (optional)
5 Rounds For Time:
800m Run
Rest 2min.
CF LITE
Warm-up
Same as Class
MetCon
For Time:
400m Run
30 Alt. DB Snatches
30 HR Push-ups
400m Run
20 Alt. DB Snatches
20 HR Push-ups
400m Run
10 Alt. DB Snatches
10 HR Push-ups
