190619

Order Your Shirts on the CFRV Facebook Page by tonight!

**No late night open gym tonight 7:30-8:00pm

Dynamic Group Warm-Up
Peanut / Thoracic Mobility
Banded Overhead Lat Stretch


Skill: Push Press

Workout of the day for Wednesday June 19th, 2019:
Push Press:
12 Min to Build to 1 RM

8 Rounds each, 20 sec on/ 10 sec off, Alt:
• Cal Bike/Ski/Row
• Wallballs 20/14lb

Rest 4 Min, then:

8 Rounds each, 20 sec on/ 10 sec off, Alt:
• Toes to Bar
• Single DB Overhead Walking Lunge

Sweat Sessions Workout for Wednesday June 19th, 2019:
24 min Partner AMRAP*:
30 Box Jump
30 Pull-Up
30 DB Reverse Lunges
30 Push-Up
30 DB Front Squat

*Start with and every 4 minutes perform 20 Dumbbell Clean & Jerk