Thursday, October 5th 2017

Warm-Up:
Row 1000M or Assault Bike 50 Calories
10 Spiderman Lunges
10 Inchworm To Push Up
10 Cat-Cow
20 Alternating Torso Twists
10 Wrist, Elbow, & Arm Circles

Strength: Deadlift
4 Sets x 10 Reps @ 50%
Rest 2 - 3 Minutes

Workout Of The Day
AMRAP for 12 Minutes
10 Power Clean (135/95)
10 Push Press (135/95)
9 Power Clean
9 Push Press
8 Power Clean
8 Push Press
..And so on until 1PC & 1 PP
Run 200M once completed then start from the top again

::CFS Weightlifting Class::
Show up at 6:50-6:55
Be Ready To Workout With Larry Ford! Remember the Burgener Warm-up!!
Do not be late. If you are late, you will not participate.