Thursday, 12/1/16
Base Camp, 12/3/2016
November 30, 2016
CFDC Athlete Spotlight: Vin F.
December 1, 2016
Warm-Up
3 Rounds
10 Squats
5 Dolphin Push Ups
10 Alt Dead Bugs
5 Push Ups
Mobility
1 Min Single Leg Flexion/side
1 Min Standing Band Lat/Tri stretch/side
Thrusters (25 min)
Prep:
1×10 Front Squats+ 10 Strict Press (bar only)
1×10 Thrusters (bar only)
3×3 Thrusters working up
Work:
10-8-6-4-2 working up
Met-Con
5 Rounds
:30 Wall Ball for max reps
1:00 Rest
