Warm up

10 Dumbbell single leg deads 20,15

10 Dumbbell Burpees

10 Dumbbell Rear Felt Flys 20, 15

10 Dumbbell RDLs 20,15

10 Dumbbell Thrusters

:30 plank.

Repeat

CrossFit Aether

1) Strength:

RDL 5 X 8 moderate weight + 10LB of heaviest weight used last week.

2) MET-CON: *30 min time cap – for all 3

3 rounds

10 GTO 95/65

400 m run

2 minute rest

2 rounds

5 DL 205/185

20 Box jumps

20 DB squat cleans 40/20

2 minute rest

50 lateral burpees

5 minutes cool down on bike, run or row. SLOW pace. Bring that heart rate back down.

3) Gymnastics

NFT 3 rounds

30 Russian Twist 45/25

20 v ups

10 TTB

Aether Barbell Oly Cycle

1) Bench Press- 5x5@73%

2) Pull Ups- 5x8 moderate load.

Track weights.

3) High Pulls from hip- 4x10. .moderate load.

4) Push Press- 4x10. Moderate load.

5) Dumbbell Rear Felt flys- 4x10. Moderate load.

6) Tricep Extension-3x10. Moderate load.