CF
Warm-up:
10 Minute Steady Bike
Then
5 mins of Ankles and Quads mobility.
Strength:
Back Squat
3×7 @70%
Metcon:
4 Rounds:
100 Double Unders
20 Handstand Push-Ups
10 Squat Clean Thrusters 155/105lbs
Sidework:
A. Gymnastics
Max Set of Pull Ups x 3
Rest as needed
B. Accessory
EMOM for 8 Minutes
8 Burpee Box Jumps
5 Sandbag Squats or D-ball (Any style hold)
CF LITE
Warm-up:
10 Minute Steady Bike
Then
5 mins of Ankles and Quads mobility.
Strength:
Back Squat
5x5 (moderate)
Use Heavy DB if not comfortable with barbell. (front or hold DB in back rack).
Metcon:
4 Rounds:
100 Single Unders
20 HR Push-ups
10 DB Squat Clean Thrusters
