6am – Level II & 9am Level I

"Why Not Tabata This"

Front Squat 95#/65#

Muscle Ups – L II, Dips – L I

SDLHP 95#/65#

Push Ups

Lateral Bar Hops

Coaches Tips:  Scale the load and exercise to meet your current fitness and skill level.  You will stay at each exercise for a total of 8 rounds of 20 seconds of work followed by 10 seconds of rest.  There will be a one minute rest between exercises which will be used to rotate to the next exercise.  Each round of 20 seconds should be a max effort but the total score for each exercise will be the round with the lowest rep count.

Post lowest round rep count of each exercise and totals to comments.

10am FREE Class

2-4-6-8-10

10-8-6-4-2

Squat Thrusts

Squats

300m Run

2-4-6-8-10

10-8-6-4-2

Wall Ball

Push Ups

300m Run

2-4-6-8-10

10-8-6-4-2

KB Swings 53#/35#

Split Squat Jumps

300m Run

Post times to comments.

Wow, Chad with hair…  Chad Bell and Dave Newman are at their Level 1 Certs this weekend representing CFEC well.  Awesome job boys!