CFR 10 year shirt

Warm up: Dynamic Warm up
mobility: Squat mobility x 12

Health and Fitness
A.Three sets of:
A1. Back Squat x 8 reps @ 31X1, Rest 90 seconds
A2. Nose-to-Wall Handstand Hold x 60 seconds, Rest 90 seconds

B. In teams of two, complete four rounds each of:
Row 500 Meters
50-Foot Walking Lunges with KB Farmer’s Carry – Out 25 ft and back
50 Double unders or 75 single skips
50-Foot Walking Lunges with KB Farmer’s Carry

Partner B may begin rowing as soon as Partner A vacates the rowing machine. If Partner B completes the 500 meter row before Partner A has completed the second set of Walking Lunges, they must wait for their partner to return with the KBs before starting their Walking Lunges.

Classic
A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 2 reps @ 80-85%

Immediately followed by…

Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%

B. From Invictus:
In teams of two, complete four rounds each of:
Row 500 Meters
50-Foot Walking Lunges with KB Farmer’s Carry (24/16 kg KBs) – Out 25 ft and back
50 Double-Unders
50-Foot Walking Lunges with KB Farmer’s Carry

Partner B may begin rowing as soon as Partner A vacates the rowing machine. If Partner B completes the 500 meter row before Partner A has completed the second set of Walking Lunges, they must wait for their partner to return with the KBs before starting their Walking Lunges.

D. Mobility: 5 point overhead mobilization with band, Couch stretch