CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am
Perform three sets of 6 reps on the back squat leaving 1-3 reps in reserve. Move well, feel good!
30-20-10 reps for time of:
This one might sting.
Scale the wall ball weight and height such that you can perform sets of at least 10 reps unbroken.
Scale the burpee to Squat Thrusts (no push-up) if needed.
CFSBK @ Home
2 – 3 Rounds:
6 Squat to Crawl Out
6ea Elbow on Knee External Rotation
12 Alt Sit Outs
A1. KB Sumo Squat
4 x 8 – 12 Reps
A2. Single Arm DB Chest Fly
4 x 8 – 12 Reps Each
A3. L Sit or Tuck Hold
4 x :20 – :30
Sumo Squats – try to find something at home to elevate your feet.
22 – 16 – 10
Single Arm DB Thrusters
DB Thrusters: Perform 11ea on the first round, then 8ea, then 5 each.
Adam coordinating his entire outfit and barbell.