Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p
Thomas Greene Park: 7am, 8am
CFSBK @ Home
Warm-Up x3
6 Inchworms w/Shoulder Taps
6 Hand Release Push Ups
6 Pause Jump Squats
Strength
A1. Pistols (or Shrimp Squat)
3 x 5 – 15 Reps Each
A2. Push-ups
3 x 5 – 15 Reps Each
*Scale the Push Ups as appropriate. Add a tempo
or weight to increase the level of difficulty.
10-16-22-16-10 reps, for time of:
Alternating Single Arm Devil Press
Single Arm Dumbbell Thruster
Time Cap: 15:00
Thomas Greene Park
15:00 Circuit of:
1 short lap
10 Push-Ups
10 Ring Rows
10-16-22-16-10 reps, for time of:
Alternating Single Arm Devil Press
Single Arm Dumbbell Thruster
Time Cap: 15:00