Warm-up
5-10min. Mobility (coaches choice)
-then-
30 Band Pull-a-parts
-then-
3 Steady Rounds:
10 Empty Bar Pendlay Rows
10 Inchworms to Push-up
10 Air Squats
-then-
30 KB Overhead Squats
Strength
T&G Deadlift 6x3 - AHAP
MetCon
"Open Workout 15.5"
Reps For Time:
27-21-15-9
Calorie Row
Thrusters, 95/65lbs
Side Work (optional)
2 Rounds:
2k Row @2k PR pace -10sec.
Rest 2min.
CF LITE
Warm-up
Same as Class
Strength
3 Rounds:
6 Pause Goblet Squats
8-10 SA-DB Row (each arm)
15 Single-Leg Hip Bridge (each leg)
MetCon
Reps For Time:
27-21-15-9
Calorie Bike
Wallball
