CFT 102819

CFT 102819




Game plan is to go faster on Diane so we have more time to complete the second part. Let us know how YOUR redo's go! 

Open Work Out 20.3 Redo

Rower, 8-10 mins @ low aerobic effort, nasal inhale, mouth exhale
2-3 sets for Quality:
90/90 Breathing w Curl Up x 6-8 breathing cycles
Side Lying C. Shell w Band x 6-8/side
Banded Psoas March x 6-8 reps
2-3 sets for Quality:
Supine Stomach Vacuum x 6-8 breathing cycles-
Banded Good Morning x 6-8 reps, controlled reps, and breathing
SA Suit Case DL w KB x 6-8 rep/side
2-3 sets for Quality:
Prone PVC Raises x 6-8 reps
Banded Shoulder Flexion on Foam Rolelr x 6-8 reps
Tall Kneeling Bottom Up KB Press x 6-8 reps
3-4 sets increasing effort
15 AB secs @ 85% effort
2 Deadlifts @ build to 205lbs
1 Deadlift @ build to 205lbs
10 ft HS Walk
rest as needed


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