Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
L2: These are speed squats intended to be performed at a 3-1-X-2 tempo. Rest 60-90 seconds between sets.
L1: 3 sets of 3 reps. These should feel like you’ve got 1-2 reps left in reserve.
Partner AMRAP 18:00
9 Calorie Row
6e SA Kettlebell Front Rack Walking Lunges
3 Strict Chin-Ups
Partners will alternate each round, with only one person working at a time.
Chin-Ups: Scale to kipping pull-ups, banded pull-ups or Ring rows as needed.
Lunges: These should be done with a heavy kettlebell.
CFSBK @ Home
20:00 @EZ Pace
5ea Tall Plank Controlled Articular Rotations
10 Alt Cossack Squats
10 Alt Thoracic Rotational Bridges
40 Jumping Jacks
30 Rounds For Time:
2 Single Arm DB Row
3 Single Arm Front Rack Reverse Lunges
Alternate rounds between right and left.
Time Cap: 25:00
Is Gene just standing there? No he’s executing the perfect start and finish position for Air Squats. Even if there are 300 of them, every. rep. counts.
Here’s a great video from Marcus Filly on front racking Kettlebells. Sometimes what feels “easiest” isn’t what the intention of the technique is. If you’re coming in for today’s workout, check out this video!