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Friday Mar 20, 2020
Warm up
CFHH Warm up. We will put a video together this weekend
5 min row/bike/run (pick any you can do)
5 per side worlds greatest stretch https://youtu.be/-CiWQ2IvY34
CARs shoulders https://youtu.be/CLWFwun1BfQ
CARs hips https://youtu.be/5kM-o61Z14I
Strength
Power clean complex
high hang pc + low hang pc + from floor pc (1+1+1) x 12 sets
EMOM perform all 3 in the minute then rest remainder
Use 60-75% of 1RM of your power clean
If you are at home and do not have access to a bar you can use a ball, dumb bells, or PVC pipe. Work on form.
Conditioning
Tabata (20 sec work / 10 sec rest ) x 8 sets
Push ups
Air squats
Sit ups
Double unders
Do all 8 sets of each then move to next. Add the last set of each for your total RAW score.
We are going to miss you guys! Be safe and let us know if you need anything!
