07/27/18: Friday

***Please note, Open Gym will be an hour earlier from 9-11 AM just this Sunday (7/29)!***
Don’t forget, this Saturday (07/28) is CF908’s Beach Day!
We’ll be down at Donovan’s Reef in Sea Bright, NJ.

Today’s Workout:

  • Strength
    5 Sets

    • 100′ DB/KB Front Rack Lunge
  • Conditioning – 15 min. Time Cap
    21-15-9 Reps for Time

    • DB Snatch (sx – 40#|25#    rx – 50#|35#    crx – 70+#|50+#)
    • Ring Dips (sx – Bands or Bench Dips)
  • Accessory
    3 Sets

    • 20 Banded Laying Lat Pull Down (crx – Hold Hollow Position)
    • 50 Banded Side-to-Side Steps (Bands around Calves – R Step + L Step = 1 Rep)