Warm-up
50 Calorie Row (AFAP)
-then-
3 Steady Rounds:
1min. Banded Glute Activation
15 Russian KB Swings
Strength
Deadlift 10×3 @70%
(Work on Speed)
MetCon
30-20-10 Reps For Time:
Deadlift, 185/135lbs
Bar Facing Burpees
Wallballs, 20/14lbs
SCALED
-lighter barbell/med-ball
Side Work (optional)
Choose TWO of the following based on perceived weaknesses
A. Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1
B. 5 Rounds:
50ft. Sled Facing Backward Drag (Heavy AF)
(rest as needed)
C. 5 Rounds For Time:
100ft DB Farmers Carry, 70/50lbs
12 Handstand Push-ups
CF LITE
Warm-up
Same As Class
MetCon
3 Rounds For Reps:
3min. Assault Bike (:20 on/:10 off)
2min. Rest
3min. Burpees (:20 on/:10 off)
2min. Rest
3min. Jumping Lunges (:20 on/:10 off)
2min. Rest
