CFR AD

Warm-up: 400m Run, 3 sets: 10 PVC Pass thru, 10 behind the neck pvc press, 10 Push ups, 20 chest pops

Pre-Mobility: 5 point band over head
Health and Fitness:
A. Four sets of:
A1. Bench Press x 4-6 reps @ 20X0, rest 60s
A2. DB Bent over Row x 8-10reps each @2011, Rest 60s

B. Three roundsof:
10 Renegade Rows (Row L, Push up, row R, Push up =1)
10 Box Jump-Overs
30s Assault for Cals
Classic:

A. Four sets of:
A1. Bench Press x 3 reps @ 20X0 – Suggested loading – Suggested loading start at 75%, and increase thru the sets roughly by: 80%, 85%, 90%, rest 60s,
A2. DB Bent over Row x 8-10reps each, @2011, rest 60s

B. Three rounds of:
10 Renegade Rows (Row L, Push up, row R, Push up =1) (35/25)
10 Box Jump-Overs (24/20)
30s Assault for Cals

C. Mobility: Alexandar shoulder rolls x 20 each