CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
Today’s Programming
STRENGTH
3 Sets of:
A1: 65m Single Arm Farmer’s Carry
A2: 16 Seated Theraband Reverse Flys
Notes:
65m means you walk to 3rd ave OR Homage Skate Park carrying your KB/DB/Farmer’s carry handle with one arm, and then switch arms on the way back.
METCON
AMRAP 18:00
Run 270m
6 Kipping Pull-Ups
8 OH Reverse Lunges L
8 OH Reverse Lunges R
Notes:
Run: Row 270m
Pull-ups: 6 Kipping, 4-6 strict or banded, 8 ring rows
Lunge: If OH mobiilty is a factor hold your implement at the front rack. The same arm that is holding the weight is the leg that is stepping back each rep.
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