It’s Friday, some of our wonderful CFSS family,
who’s that rascal in the back!
WARM UP
W. an empty barbell, 2 sets
10 Sumo deadlifts
10 Push Press
10 back squats
10 Goodmornings
10 reverse lunges in place
10 Front Squats
10 Sumo deadlifts
10 Push Press
10 back squats
10 Goodmornings
10 reverse lunges in place
10 Front Squats
Workout:
10 rounds:
1 power clean
1 hang power clean
1 front squat
1 jerk
*each round every 90 seconds, MW ….load according
9 minute AMRAP:
burpee side box jump (24/20in)/step up no burped or 1/2 burpees
Accessory 3 rds
- 12 bicep curls
- 12 dips, bench or rings
- 20 plank jacks