CF Fitness & Performance

A. Take 15 Minutes to prioritize mobility/ flexibility work to;
Shoulders; Supinated grip lat stretch, Bottom’s-up KB Press, etc.
Hips; Single Leg Glute Bridge, Stretch hip flexors/ quads, etc.

***For anything with “reps” such as the KB press or glute bridge, focus on a highly controlled tempo, and no more than 2-3 sets of 6 reps per set with light to moderate weight. For stretches, hold for a count of about ‘6’ for three sets.

B. Every 3 Minutes x 6 Sets
10 KB Swings 32/24kg
10 Pistols/ Single leg squat to box
Row 15/12 Calories