One thing we love about CFSS is the families that train together!
Warm up
10 one arm banded pulls, one arm held at side
10 banded pushes, face away from rig
10 weight plate O/H walking lunges
5 burpees
release
ME rope climbs in 10 min
4 RFT
10 DB Clusters (50/35)
10ps Single arm OH DB Walking lunges (50/35)
30 Box Jumps (24/20)
Finisher
METCON (AMRAP – ROUNDS)
EMOM 10
10 Burpees
Don’t pace it. Do 10 reps as fast as possible or scale reps if needed. Ideally you have at least 10-15 sec rest. Record last completed round.