5 Rounds for quality and load of:
Row 20 Cals
15 DB Bench Press
10 FFE Front Rack Reverse Lunges
While this workout is not for time, move steadily through each of the movements at an aerobic pace and keep your heart rate up.
Row: Keep these at ~85% RPE
BP: Should be challenging to hit 15 reps in one set.
LG: Taken out of rack, alternate legs for 10 total reps, increase weight per round if able.
10 Slow Rower Pike-Ups
10 DB Hammer Curls
CFSBK @ Home
20:00 EZ Pace
4ea KB/DB Windmills
16 Mountain Climbers
8 DB/KB Good Mornings
16 Forearm Plank Reaches
*Count one foot for 16 Reps on the Mountain Climbers
CFSBK Diversity and Inclusion Intake Form
In case you missed it yesterday, we have a new CFSBK Diversity and Inclusion Intake Form for our current and former members. For a full explanation regarding this form, scroll down to see yesterday’s post to see the full write-up.