CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Work up to a challenging triple on the sumo Deadlift
Alternating Rep Rounds of:
If realistic for you, consider using 1x BW for the Bench Press. Otherwise, both weights should be medium/heavy such that you break up the 10 sets into two sets. You should never come close to failure on any set of Bench Press in this workout.
CFSBK @ Home
2 – 3 Rounds:
12 Alt Bird Dogs
6 Scap Push Ups
A1. Split Stance Contralateral Dumbbell RDL
4 x 8 – 10 Reps Each
A2. Push Ups
4 x 8 – 10 Reps @ 30×0
A3. Single Arm Overhead Wall Sit Hold
4 x :30 Each
3 Rounds (:40 Work/:20 Rest:) of:
1. Jumping Jacks
2. Russian Twists
3. Reverse Plank Shoulder Taps
4. American Kettlebell Swings
Reverse Plank Shoulder Taps – Drive your heels into the ground, raise the hips and shift the hips from side to side to create momentum if holding the position is difficult. If you need to scale, bend the knees or hold a reverse plank bridge for 20 – 30 seconds.
Flexibility, I haz it! Ally L, a former dancer casually stretching before class.