CFWS
Group Circle
Warm Up
15 Box Step Ups and Step Downs
15 Banded Pull Aparts
—–> Inch worm with Push Up
<—– Crab Walk
15 Banded Pull Aparts
15 Box Step Ups and Step Downs
Strength
15 minutes to achieve a HEAVY a Clean + hang clean (this is 1 movement, do not drop the bar between lifts!!)
Workout of the Day
6 Rounds For Time
5 KB Push Press (L)
10 burpees Pull Ups
5 KB push Press (R)
200m run
Mobility
Banded bow and arrow: 4s x:15 each side.
Foundations CLASS 4
Review/Skill
Front Squat from Rack
Press/Push Press
Push Ups/HSPU
Workout of the Day
3 Rounds for Time
10 Burpees over the Bar
15 Push Press
Small Block