Wednesday, 10/27
October 26, 2021
CFDC U Street Member Spotlight November 2021: Thomas Jonas
October 28, 2021
Warm Up
3 Rounds
15 Band Good Mornings
10 Spider Lunges
15 Mountain Climbers
10 Squats (pause/reg/jump)
Prep (6 Minutes)
2x:30 Bike+10 Russian KB Swings+10 Step Ups
1x:30 Bike+10 OH Swings+10 Alt DB Step Ups
Met Con
4 Rounds
:40 Bike
:20 Rest
:40 KB Swings (24/16, RX+ 32/20)
:20 Rest
:40 Single DB Alt Step Ups (50/35)
:20 Rest
:40 Bike
4:20 Rest (:20+ 4 full rounds)
score by total Reps+Cals
Mobility
2 Rounds
2 Min Death stretch/side (1 min low/1 Min high)
