Friday, October 25

Hello All … Thrusters ? … Thrusters ?! … THRUSTERS !!! … (guess what we are doing today?) … Come join the CFHM Family … Enjoy!

GET WARMED UP:

4 minutes: Row

4 minutes: Jump Rope

Mobility Circuit

Burgener Warm-up w/pvc

BE SKILLED:

Kb Side Bends

Kb Windmills /Side Bends Demo

Kb Side Presses

Kb Side Press Demo

GROW STRONG:

Thrusters

15 minutes to work to a 3 rep max

WORK HEAVY:

AMRAP 7min

Deadlift @80%(1RM)

Bar Hopping Burpees

Perform 1 DL … 2 Bar Hopping Burpees (Burpee & Hop Over Bar = 1)

Perform 1 DL … 4 BHB’s

Perform 1 DL … 6 BHB’s

Keep adding 2 BHB’s each round

Score = Total number of DL’s

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