Monday, March 4, 2019

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Warm Up:
90 sec row
10 Air Squats
20 Lunges (total)
10-15 PVC Passthroughs
10 PVC Good Mornings
30 sec PVC Chicken Stretch
10 Ring Rows
10 Push Ups

SOD

10 min EMOM
Even: 30 Second Handstand Hold (Fitness: Straight-arm plank hold)
Odd: 10 Goblet Squats

WOD

4 rounds for max reps
1 min - Max Bike/Row Cals
1 min - Max Pull Ups/Ring Rows
1 min - Max DB OH Lunge (https://www.youtube.com/watch?v=J3DxelcaaMU)
1 min - Max K2C
1 min - Max DB Renegade Rows (Fitness: Push Ups) (https://www.youtube.com/watch?v=AbvzxuiYdnU)
1 min – Rest

*Athletes should use last 5-7 seconds of each minute to transition to next movement