Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p
Try to go a bit heavier than prior bench press exposures this cycle. That being said, you should have 2-3 reps in reserve on these. No spotting required!
5 Front Squats
10 Box Jumps
FSQ: Taken out of Rack. Should feel heavy but done unbroken for all sets. (+/135/115/95/75/44/-)
BJ: Step down. 24″/20″/16″
Push-Ups: 15 Push-Ups / 15 Combo Strict and knee / 15 Knee Push-Ups / 15 3/4 ROM knee push-up)
CFSBK @ Home
Warm – Up
12 Alt Scorpion Stretch
12 Alt Cossack Squats
12ea Single Leg Lateral Hops
A1. Pistols (or RFE Split Squat)
3 x 5 – 15 Reps Each
A2. Handstand Push Ups (or SA Press/PP)
3 x 5 – 15 Reps
12 Alt Single Arm Devils Press
6 Alt Single Arm Overhead Reverse Lunges (Right)
6 Alt Single Arm Overhead Reverse Lunges (Left)
Zelda looking to make sure you RSVP’d before coming.
This Saturday is CFSBK’s 13th Birthday! We’ll have some 13 themed programming on deck. It’s very appropriate that our 13th year is 2020.
On Sunday we release a new home brewed Hero Workout! Stay tuned!