DSC_5379Health:
A. Bench Press, find your 1RM, if you are new to CFW, do a 3RM or 5RM instead.
B. 3-4 sets:
Pushup x 5 reps
Ring Support x 20 sec
Crunch x 10 reps
Sled Pull x 2 gym widths
C. 1-2 min each:
Prone Shoulder opener
Thread the needle or pigeon stretch
Calf stretch or smash

Fitness:
A. Bench Press, find your 1RM, if you are new to CFW, do a 3RM or 5RM instead.
B. AMRAP in 7 minutes:
8 Toes to Bar
6 Ring Dips
4 Burpee Shuttle Runs (gym width, burpee down to the floor, then run to other end is one rep, no need to jump and clap)
C. 1-2 min each:
Prone Shoulder opener
Thread the needle or pigeon stretch
Calf stretch or smash

Performance:
A. Bench Press, find your 1RM, if you are new to CFW, do a 3RM or 5RM
B. AMRAP in 7 minutes:
8 Ring Dips
8 Toes to Bar
8 Burpee Shuttle Runs (gym width)
C. 1-2 min each:
Prone Shoulder opener
Thread the needle or pigeon stretch
Calf stretch or smash
Bonus:
Voodoo floss ankles or hips or knees, as needed for tomorrow’s squats.

Powerlifting:
A. Power Clean + Push Press 25mins of doubles
B. 1-Arm Deadlift 20 mins of doubles
C. Chin Ups 6×6
D. Barbell Shrugs 15, 12, 10, 8, 8, 8