Book today with Sheana for Phsyio and Emily for Massage!!
Training takes a toll on your body, regular upkeep is essential if you
want to stay away from injuries and overtraining. We have these
services at CFSS so we can train smarter.
Warm up 2 -3 x
- 6 S A pushups use snake option if necessary
- 20 jumping jacks
- strict rings hold 20 sec
- 2 wall walks
- 200 m run with mb
- Strength
Incline Bench Press x 5
Warm up to challenging 5 and perform same weight across all 5 sets. Stack two or three bumper plates under the bench where your head goes, if bench does not incline.
EMOM x 8:
EVEN – Push Press x 6-8 – MW ODD – Strict Hanging Leg Raise to L x 8-12- just hang or knees to chest
Press from the rack if there are mobility restrictions or injuries.
EMOM x 10:
EVEN – 6 Strict Handstand Push Ups or tap shoulder Push Ups + 20 Double Unders or 40 Singles Skips ODD – 25 torso twists, kettle bell