IMG_3377Health:
A. Back Squat, find your 1RM or 2RM, if you are new to CFW, do a 3RM or 5RM
B. 4-5 sets for quality:
Back Squat x 5
Row Row or Airdyne x 1 min
C. 5 minutes with foam roller

Fitness & Performance:
A. Back Squat, find your 1RM or 2RM, if you are new to CFW, do a 3RM or 5RM
B. For time:
Back Squat x 30 (60% of Part A. or use what you did for the last 20 rep breathing back squat workout)
Row 1000M
C. 5 minutes with foam roller
Bonus:
Mobility Class or find a yoga class.

Gymnastics:
A. Warm-Up: Bear, Frog, Tuck Hop, Monkey, Lizard, Crab
B. 4-5 sets:
Skin the cat with inversion or back tuck lever practice, focus on control and flow
In between sets work on Shrimp Squat, Pistol or Deck Squat
C.3-4 sets:
Plank on Rings, Ring Support or Ring Dip to L-Sit with turnout, focus on control and flow
Monkey Hang or L-Sit Monkey Hang x AMRAP
D. 5 sets:
V-Sit to Log Roll to Acher x 5 reps back & forth (10 reps total)
Candlestick or Single leg Candlestick x 5
Rest 1 min between sets

Kettlebell:
A. Turkish Get Up, 5, 4, 3, 2, 1, in between sets, do 1-2 Pullup Negatives.
B. 15 min AMRAP with partner:
5 KB Snatch R
5 KB Thruster R
5 KB Rear Lunges R
5 KB Snatch L
5 KB Thruster L
5 KB Rear Lunges L
C. 5 minute finisher:
Russian Situp 30 sec each side
Side Plank 30 sec side
Leg circles 30 sec each direction