Monday, June 3, 2019

CFIS Logo.png

Warm Up:
2 min Row
10 Leg Swings (Side to Side)
10 Leg Swings (Front to Back)
30 sec Calf Stretch
10 Wall Squats
5 Side Lunges (per side)
10 Empty BB Hang Power Snatches

SOD: (22min)

10 mins to warm up back squat in sets of 3
…then...
Every 2 mins, 6 sets (12 mins)
5 Back Squats at 65%
5 Back Squat at 70%
5 Back Squats at 75%
3 Back Squats at 80%
3 Back Squats at 85%
1 Back Squats at 95%
(Fitness/Unknown 1RM: 5^ Back Squats)

WOD

5 Rounds for Time
30 Air Squats
20/15 Cal Bike/Row
7 Power Snatches (115/85)