FRIDAY // 2.5.2021

CFW OUTSIDE THE BOX

PART 1 – WARM-UP
2 min of Jumping Jacks, Skipping, Burpees, Excercise machine

3-4 sets
20 sec Hollow Hold
5+5 Single Arm Row (3 sec pause)
20 sec Arch Hold
3-5 Divebomber Push-up

PART 2 – WORKOUT
A. GYMNASTICS STRENGTH
3 sets – For Quality
9+9 Bulgarian Squats (Pause at the bottom for 1 sec)
6+6 Staggered Stance Romanian Deadlifts (4 sec descents)
3+3 Pistol Squats (4 sec descents)

B. WOD
For Time
50-40-30-20-10
Medicine-ball squat cleans
Push Press

Note: The goal of this workout is to build muscle-endurance in both the lower and upper body.

PART 3 – COOLDOWN
Complete in order, set, rep
90 sec of Hollow Rocks
60 Alternating Reverse Lunges

Be sure to get set up with you Online Coaching account on TrainHeroic. For the details read the Online Coaching Blog or access the survey to get started.

EXTRA PROGRAMMING SUBSCRIBE BELOW