Strength
5 rounds:
4 Front Squat, Heavy & Across
4 Partner Glute Ham Raise (4 second Negative)

Conditioning
“Roll With It” (Teams of 2)
AMRAP x 15 minutes
20 Double Unders
60 ft, Walking Lunge
15 Sit Ups
60 ft, Bear Crawl
20 Air Squats

Workout is you go, I go.
Partner A starts on Double Under, B rests.
B starts on the Walking Lunge, A rests
A moves to Sit ups, B rests.
Continue to alternate in this fashion until time is up.

Daily Midline & Accessory
For quality:
20 Floor Wiper
20 Ring Support Swings
20 Ring Support Tucks
20 Hollow Rocks

THEN

Crossover Symmetry – Recovery Protocol

Click here to record scores to Train Heroic
Click here to sign up for class

Box News
CFSTC HOLIDAY PARTY THIS FRIDAY! 7PM @ RYAN BARR’S HOUSE