WEDNESDAY // 2.10.2021

CFW OUTSIDE THE BOX

PART 1 – WARM-UP
A. Activation
3 sets
5+5 Calf Raises
5+5 Lunges (Arms Overhead)
5 Plank Scapular Retractions (Forearms)
5+5 Bent Over Single Arm Rows

B. Warm-up
2-3 sets
20 Single Skips
5+5 Single Arm High Pulls
3+3 Single Arm Snatches
3+3 Overhead Weight Lunges

PART 2 – WORKOUT
AMRAP 15
30 Double-unders
15 Dumbbell Snatch
30 Double-unders
15 Weighted Overhead Alternating Lunges

Note: The goal of todays workout is to build lower body endurance & your aerobic capacity

PART 3 – COOLDOWN
90+90 sec Calf/Ankle Stretch & Mobility

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