CFDC Coach’s Corner: Kiara Earle
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
