CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)
B Day: Single Leg Squat / Upper Body Pulling
A1: DB Split Squats
4x 8-10 each leg
A2: Strict Pull-Ups
Hold 2 DBs at the hang and drape your back foot over a bench for the split squats
For the Pull-Ups, go strict, use a band, or do self-assisted reps.
30-20-10 Reps for time of:
Choose a weight that allows you to perform the 30 Wall Ball shots in 2-4 sets.
CFSBK @ Home
Workout of the day
5 rounds, each round for time, of:
20 (10ea) Single Arm DB/KB Row
50 Air Squats
Rest 3 mins between each round.
The time cap for this piece is 47 Mins including the rest period between rounds, so scale movements and/or reps appropriately in order to achieve sub 7 minutes for each round.
Fit55 @ Home
:20 Active Chest Stretch
10 Tall Plank to Down Dogs
10 Upright Rows
8e Split Stance Deadlifts
8e 1/4 Turkish Get Ups
*Rest about :30-1:00 between exercises
Interval Conditioning Circuit
8 Alternating Lateral Shuffle and Reaches (5′ apart)
Hold a plank for the remainder of the minute.
Rest 1:00 between rounds
Pew Pew Pew! Michele with great alignment on their Pallof holds from yesterday’s workout
Workers Say They Were Manipulated into Free Labor For National Yoga Brand VICE