Friday- May 11th

May 11, 2018

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:


             *Quad Pulls

             *Calf Stretch


A. Bench Press
Build to a heavy double


Then, drop weight and perform 1 set for Max Reps

(Men- drop 40#; Women- drop 20#)



B. “Surfer on Acid”

3 Rounds:

400 Meter Run

21 Burpees



No equipment necessary. The name of the game for this CFNE benchmark is how fast we can move with just our bodyweight. Whether its getting off the ground after diving for a loose ball in basketball, looking for something that rolled underneath your car, or out on the floor at 15 Tech Circle, burpees are everywhere.



B1. Buy-Out

2 x 60 sec. Handstand Hold 
*can be accumulated if needed

*Nose-to-wall if possible




C. Group Mobility/Stretching/Socializing





**Come tomorrow morning at 8:00 for a fun and different kind of workout!







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