IMG_4401Health:
A. Press, find your 1RM, if you are new to CFW, do a 3RM or 5RM
B. 5 sets, every 4 min for 20 minutes:
Pullup x 4-5 reps
Thrusters x 4-5 reps
Row x 1 min
C. Updog to down dog 10 reps while peddling feet for calf stretch
+ Lacrosse ball to shoulder capsule 1 min per side

Fitness:
A. Press, find your 1RM, if you are new to CFW, do a 3RM or 5RM
B. 5 sets for max reps, every 4 min for 20 minutes:
Strict Pullup or chinup x AMRAP (switch grip per round)
Thrusters x AMRAP @ same weight as part A
Double Unders x AMRAP (1-2 mulligans allowed)
C. Updog to down dog 10 reps while peddling feet for calf stretch
+ Lacrosse ball to shoulder capsule 1 min per side

Performance:
A. Press, find your 1RM, if you are new to CFW, do a 3RM or 5RM
B. 5 sets, every 4 min for 20 minutes:
C2B Pullup x AMRAP
Thrusters x AMRAP @ same weight as part A
Double Unders x AMRAP (1 mulligan allowed)
C. Updog to down dog 10 reps while peddling feet for calf stretch
+ Lacrosse ball to shoulder capsule 1 min per side
Bonus:
2-3 sets:
Skin the cat with german hang x 2-3 reps
Banded Shoulder distraction x 1 min

Powerlifting:
A. Front Squat Build to EDM 5×5 – 80%
B. Pause Squat 4×6 70%
C. Pull Ups 6×6
D. Jacknives 4×10-15