HAPPY BIRTHDAY MIKE BRUNNER, YOU ARE A VERY WELCOME ADDITION TO OUR CFSS FAMILY AND THANK YOU FOR MAKING EMILY SO HAPPY! YOU ARE A TRUE GENTELMEN AND VERY MOTIVATING FOR OTHERS AND A GREAT ROLE MODEL!
BUT YOU STILL GET BIRTHDAY BUMPS!!
IT’S A SURPRISE…. SEE YOU ON MONDAY !
Warm up
- 10 scapula pull on rig
- 5 burpees
- 10 lat retracions on rig
- 5 burpees
- 10 cal row/ partner hold plank, while waiting
TEAM WOD | TEAMS OF 2 Part A 8 Minute EMOM: Alternating with your partner (4 sets each) MB slams runs in parking lot …. partner’s doing Max Wall Balls REST 2:00 Part B In 15 Minutes: 20 Back Squats @ (135/95) MW 20 Bar Over Burpees/ step overs 20 Toes to Bar/ Hanging knees up, make sure to do external rotation with your arms *Break reps apart in any way you want with partner ACCESSORY Three Sets: Death March x 20 steps WATCH VIDEO Walking Lunges x 20 steps REST AS NEEDED
DB Death March – YouTube
Move of the Week: http://halevylife.com/move-week-dumbbell-death–march-how- to/ With a set of …