Monday January 29,2024

We will be having a Saturday Social after class this coming Saturday! We have several new members around CFPC and thought it would be a great time to get to know some of the new faces. Stick around after our Saturday 9am class for some Coffee, snacks and maybe a touch of Baily’s. If you know any of our new members please encourage them to come to this class, I promise it will be a little tamer than last Saturday!

A. Back Squat 22x1- 4-4-4-4-4-4 - Rest 2-3 min between sets

B. For time;

30-20-10

Single DB Box Step Overs 35/50 20/24

Russian KBS 50/70

Cal Bike

C. 3 Sets

10 DB Split Stance Romanian Deadlifts- R

10 DB Split Stance Romanian Deadlift- L

100’ Double KB Front Rack Carry

Rest 1 min

Bootcamp!

Strength 

4 Sets; 

AMRAP Ring Rows 

30-60 sec Rest 

AMRAP Push ups to a target 

30-60 sec Rest 

Air Squats 10 reps 

30-60 sec Rest 

Workout 

3 Rounds 

1 min Skip

30 sec  Rest 

1 min Step ups with DB

30 sec  Rest 

1 min KB Deadlifts 

30 sec  Rest 

1 min Bike 

30 sec Rest 

1 min Max Hang 

30 sec Rest 

Plank Challenge 

Max Plank hold