Posted on Sep 27, 2020

CFSTK Laneway Monday Sept 28th

If you are training in the Laneway, please bring your DB for W/U.

Please arrive 10-15mins prior to W/U.

Warm Up:
400m Run or 90s Light Cardio
10 Air Squats
10 Reverse Lunge
10 Push Ups

Then:
2-3 sets of:
5 SA DB Deads
4 SA DB Hang Cleans
3 SA Front Squats
2 SA DB SH2OH
Left + Right
Rest 30s btw sets.

Extra mobility/repeat any part of above.

A. 12m AMRAP
200/160m Row
10 Power Cleans

Rest 2mins:

B. 12m AMRAP
14/12 Cal Air Bike
6 Shoulder to Overhead

At Home version:

A. 12m AMRAP
20 Air Squats
12 Power Cleans (6 E/S)

Rest 2mins:

B. 12m AMRAP
14 DB Reverse Lunge (DB held end to end under chin)
12 Shoulder to Overhead (6 E/S)

C. Cool down/To be completed without Coach;
3 rounds:
30 Shoulder Taps
20 Hollow Rocks

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