Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
18 Sit-ups
12 Handstand Push-ups
Strength
Front Squat 3x8 @60%+
MetCon
3 Rounds For Time:
20 Push-ups
10 Deadlift, 245/165lbs
20 CTB Pull-ups
10 Deadlift
Rest 3min.
(RX+ 315/225lb DL)
SCALED
-less weight on deadlift
-chin-over-bar pull-ups, band assisted or ring rows
Side Work (optional)
5 Rounds:
2/1.5k Bike
Max Rep Strict Handstand Push-ups
CF LITE
Warm-up
Same as Class
MetCon
AMRAP 15 Minutes:
500m Row
20 Goblet Squats
10 SA KB/DB Push Press (left)
10 SA KB/DB Push Press (right)
-rest 5min. then-
AMRAP 15 Minutes:
400m Run
40 HR Push-ups
20 Wallball
