191223

2019 Christmas Schedule CFRV

Dynamic Group Warm-Up
3 Primary SMR
Frog/Pigeon/Couch


6 Min EMOM, alt:
Cal Row/Bike/Ski
Double KB Deadlift

Workout of the day for Monday Dec. 23rd, 2019:
Backsquat*:
Week 3
5 x 5*
*5-10 lb. heavier than last week.

3 Rounds:
400m Run
6 Sandbag Cleans 150/100-lb
12 C2B

Sweat Sessions Workout for Monday Dec. 23rd, 2019:
3 Primary SMR
Frog/Pigeon/Couch

Skill: Squat Therapy

7 min AMRAP:
5-10-15-20-25…
Calorie Row
DB Snatch

7 min AMRAP:
5-10-15-20-25…
Russian KB Swing
Ab-mat Sit-Up

7 min AMRAP:
5-10-15-20-25…
Pull-Up
Air Squat
Burpee