RETEST WEEK!
CF
Warm-up
3 Steady Rounds:
Row 300m or Run 200m
10 Front Rack Lunges With Dumbbells
Strength
Find “1RM” Box Squat
(Use spotters when it gets heavier)
Metcon:
For Time:
30-20-10
Shoulder to Overhead 135/95lbs
Toes to Bar
Row for Calories
CF LITE
Warm-up:
Same as class.
Strength
Find “1RM” Box Squat or Build to a heavy one.
(Use spotters when it gets heavier)
Metcon:
For Time:
30-20-10
DB Push Press
Hanging Knee Raises
Calorie Bike
