CFL 020914

Bridge Run
Hip flexor stretch against wall
Standing knee grab and walking lunges
Walking lunges with twist
Walking lunges with pigeons
Bretzel stretch
7 way shoulder stretch
Front rack walking lunges (with the fat bar)
Building in weight – rest as needed
4×20 steps
AMRAP 15 minutes:
100 skips or 50 double unders
75 situps
50 squats
25 Knees to elbows/ring rows


December 5, 2022

20 minutes, for quality: 10 reps per side, adductor dip 10 reps per side, T-hip rotation 10 reps alternating, 90/90 hip swivels *no hands! 10

December 2, 2022

20 minutes, for quality: 25-50 feet, floor slider seal walk 3-5 rope climbs, floor to standing 10-20 seconds top of ring dip hold into 10-20

December 1, 2022

6 sets, every 2:00: 4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set 2 warm-up + 3 sets, heavy across: 12


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