Warm-up
5-10min. Mobility (coaches choice)
-then-
30 Banded Pull-a-parts
30 PVC Dislocates
-then-
3 Steady Rounds:
10 Inchworms into Push-up
20ft Handstand Walk
10 Goblet Squats
Strength
T&G Deadlift 5x5 - AHAP
MetCon
"Open Workout 13.2"
AMRAP 10 Minutes:
5 Shoulder to Overhead, 115/75lbs
10 Deadlift, 115/75lbs
15 Box Jumps, 24/20"
Side Work (optional)
5 Rounds:
1k Row @2k PR pace
Rest 2min.
CF LITE
Warm-up
Same as Class
Strength
2 Rounds:
6-8 Strict Pull-ups
40sec. Push-up Hold
6-8 Landmine Rows (left)
6-8 Landmine Rows (right)
30-40sec. Hollow Hold
MetCon
AMRAP 10 Minutes:
5 DB Push Press
10 DB Deadlift
15 Step-ups
