CFS Workouts March 9th to March 14th

Monday’s Workout

Part 1

Every 90s x 7 Rounds

1-8 Pendlay Rows

2-8 DB Curls

3-20 GHD Sit Ups

Part 2

3 Rounds For Time

800m Run

90s Rest

Tuesday’s Workout

Part 1

5-5-5

DB Step Ups

Part 2

3 Rounds For Time

20 Single Arm DB Box Step Ups

20 Single Arm DB Devils Press

Wednesday’s Workout

5 Rounds For Time

10m Handstand Walk

100m Farmers Carry

10m Handstand Walk

100m Farmers Carry

Thursday’s Workout

Part 1

5-3-3-1-1-1-1

Bench Press

Part 2

Partner Bike 

10s-20s-30s-40s-50s-60s 
Max Calories Each

Friday’s Workout

Part 1

3-3-3

Squat Snatch

Part 2

“Amanda”

9-7-5

Ring Muscle Ups

Squat Snatch

Saturday’s Workout

Movement Assessment Workshop