CFR ladies at Hwy9td

CFR ladies at Hwy9td

Warm up: Dynamic Warm up
mobility: Anterior compartment smash and Lat smash against wall

Health and Fitness
A. Four sets of:
A1. Bench Press x 6-8 reps @ 20X1, Rest 45 seconds
A2. Ring Rows x 8-10 reps @ 2111, Rest 45 seconds
A3. Kettlebell Swings x 20-25 reps, Rest 45 seconds
B.Three rounds for time of:
10 Dumbbell Push Press
10 Box Jump-Overs
Run 300 Meters
Classic
A. Five sets of:
Bench Press x 3-5 – Suggested loading 70%, 75%, 78% , 80%, 82-85%
B. Three sets: Pull ups x max reps
C.Three rounds for time of:
10 Dumbbell Push Press
10 Box Jump-Overs
Run 300 Meters
D. Mobility: 5 point overhead mobilization with band, Couch stretch