Warm-up
Couch Stretch, 3min./side
-then-
4 Rounds:
10 Lateral DB Squats
10 Alt. DB Power Snatch
10sec. Nose & Toes Handstand Hold
Strength
Choose ONE of the following based on perceived weaknesses
A. Sumo Deadlift 5x1 - Heavy
B. Low Hang Squat Snatch 6x2 @70-80%
MetCon
6 Rounds For Time:
250m Row
3min. Rest
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 2 Rounds - climb the ladder:
2-4-6-8-10 etc..
Unbroken Handstand Push-ups
(rest no more than 30sec. btw sets, rest 4min. btw rnds)
B. Lateral DB Squats 4×20
(not alternating, 2 sets per side)
CF LITE
Warm-up
Couch Stretch, 3min./side
-then-
4 Rounds:
10 Lateral Squats
10 Alt. DB Power Snatch
15sec. Push-up Hold
Strength
4 Sets:
25 KB Swings
60ft. Bottom’s Up KB Carry (each arm)
30-45sec. Hollow Hold
MetCon
Advanced
6 Rounds For Time:
.5k Bike
3min. Rest
Intermediate
4 Rounds:
.5k Bike
(rest as needed between rounds)
