Monday 02/08/2021

Please continue to follow the Social Distancing guidelines during class at all times. Thank you!

Workout

Warm Up

AMRAP 6
20 seal jacks
10 (total) single arm press
10 (total) single arm row 
10 band pass throughs
10 band pull aparts 
10 back extensions arms in a T

Strength 

5X4 push press working up 80%

WOD

AMRAP 12
6 pull ups/ring rows
8 DB deadlifts 
10 DB push press

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At Home:

Strength

5x4 bench press/tempo push ups  (counting to 3 on the way down)
-rest 1 min between rounds

WOD

AMRAP 12
10 air squats
8 Db Deadlifts/10 Hip Bridges (if no weight)
10 Db Push Press/Push Ups

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Live Zooms at 6:00am and recordings will be posted here immediately after.

Live Zoom
Password: CFPH

Recorded Zoom

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