Class Primer: 3 Rounds- 100m run, 8 KB Swings, 10 Goblet Squats, 5 perfect tempo push-ups
Strength: take 10 min to find a 5 RM Double Overhand Snatch Grip TnG Deadlift
LeanFit: hold 2 min in each of the following, frog pose, couch stretch (1 min on each), down dog, twisted cross (each side), Cobra
"Nancy"
5RFT-20 Min Cap
400m Run
15 Overhead Squats (95/65)
FrameWork: Scale weight as needed or sub front squats
LeanFit: 8 Rounds- 200m run, 8 DB thrusters (pick a weight you can go unbroken with)
