Warm-up
1min. Frog Stretch
2min. Banded Glute Activation
1min. Frog Stretch
-then-
15 Burpees with Plate
500/400m Row (HARD)
15 Burpees with Plate
Strength
Choose ONE of the following based on perceived weaknesses
A. Sumo Deadlift 5×1 @75-80%
B. Low Hang Squat Clean 7×1 @80-90%+
MetCon
Alternating EMOM 12 Minutes:
15/10 Calorie Bike
15/10 Calorie Row
*score is slowest round of each
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. Alternating Tempo Pistols 4x10
(3sec. down, pause in the bottom, stand up)
B. 4 Rounds:
20 KB Farmer Carry Box Step-overs, 24/20″ (AHAP)
Rest as needed
CF LITE
Warm-up
Same as class
-no plate with burpees
Strength
3 Rounds:
6-8 Bulgarian Split Squats
8-10 Close-grip Push-ups
30-45sec. Side Planks (each side)
MetCon
Alternating EMOM 12 Minutes:
30sec. Burpees
30sec. Mountain Climbers
