Thursday 11.19.20

Warm-up:

Coaches Choice

Strength:

Shoulder Press
Build to a heavy 1Rep
Use rep sequence: 4-3-2-1-1-1…

Conditioning:

5 Rounds
200m Run
20/15 Cal Row
9 Shoulder Press

Rx’d:
75#/55# Barbell

Rx’d(m):
95#/65#

Rx’d+:
Run with 50#/35# Sand Bag
15/12 Cal Ski Erg
Equal Rep HSPU’s

Some of you were inquiring about CFLW 1.0 and the pull-up rig. This footage is from 2012…