Looking back on CFDC with Tom Brose…
November 30, 2021
Friday, 12/3
December 2, 2021
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Dolphin Push Ups
6 Alt Samson Lunges
6 Rolling Split Straddles
Prep (6 Minutes)
2×2 Wall Walks+5 Push Ups
2×2-3 HSPU (can build in difficulty)
Skill
EMOM 12 Minutes (6 Rounds each)
A) 3-8 HSPU*
B) 10 Hollow Rocks+5 Arch Raises
Prep (4 Min)
2×5 Kip swings+5 DB Push Press
1×5 Knees to Chest
1×5 Toes to Bar
Met Con
For Time (15 Min Cap)
21-15-9-15-21 Toes to Bar
9-15-21-15-9 DB Push press (50s/35s)
Mobility
2 Rounds
1 Min OH Band stretch/side
:30 Kneeling Forearm Stretch
