Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
A: Back Squat (Monday or Saturdays programming)
B: Shoulder/Bench Press 3-3-3-3-3
C: Sumo Deadlift 1-1-1-1-1
D: Hang Power Clean 3-3-3-3
E: Chin-Ups 3-3-3-3-3
For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups
Tomorrow’s lift is sumo deadlifts & 1/2 kneeling landmine presses
21-15-9 reps for time of:
Air Bike Calories
This should be a fast effort! If your shoulders are still very sore from murph you could do this as a squat thrust and remove the push-up portion.
Bike volume Scale: 18-12-6 Reps
When you’re coach Katie and there’s a holiday.