CF
Warm-up:
Bike or Row 100 Calories
Strength:
Zero Bounce Deadlift
5×3 @75-87.5% of 1RM
Metcon:
10 Rounds:
Bike or Row 10/7 Calories
10 Kettlebell Swings (53/35) (RX+ 70/53)
Sidework:
A. Conditioning
3 Rounds:
Run 1 Mile
Rest 3:00
B. Gymnastics
4 Rounds:
10 Bar Muscle Ups
15 Double Kettlebell Deadlift 70/53s
Rest :90
CF LITE
Warm-up:
Bike or Row 100 Calories
Strength:
5 Rounds:
5 Double KB Deadlift (heavy)
200m Jog
Metcon:
10 Rounds:
Run 100m
10 Kettlebell Swings
