Those NOT attending CFF:
A. Deadlift – build to heavy 5 rep for the day
*not max here. just heavy, save back. no more than 3 heavy sets
**ECC monday, don’t fry yourself
B. Single Leg Suit Case SqTs – 6-8 reps per leg x 4 sets each leg
C. 10 min of Pbar Swing through work
*to hand stand if skill is there
**static holds, and swing throughs (slow and strict)
***basic level for those who need it
****get some L Sit holds in as well
D.
100 Double Unders
25 Cal AB
50 Cal Row
25 Cal AB
100 Double Unders
E. Bodybuild Session – 20 min
F. Weighted GHD Back Ext