CFDC Coach’s Corner
August 31, 2021
Friday, 9/3
September 2, 2021

Warm Up

3 Rounds
5 Hanging Scap Retractions
10 Dolphin Push Ups
5 Squat to Bootstrappers
15 Mountain Climbers

Rope Climb Skill

2x Hand over Hand standing
2×2-3 J Hook from seated to standing*
Practice in remaining time or warm up Chin Ups

Met Con

Prep

1×400 M Run
2×2-3 HSPU or scaled option

Work

3 Rounds for Time (15 Min Cap)
400 m Run
12 HSPU
2 Rope Climbs or 12 Strict Chin Ups

4 Rounds NFT

8-12 DB Bench Press
25 Band Pull-Aparts

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