CFQ Run Club meets today at 8am in front of the gym!
COMMUNITY @ 9am
By Coach Nick
In teams of 3-4:
Every 1:30 (1:00 work, :30 rest) x 24 Rounds (total of 36 minutes)
Station 1: Lunge (Back Rack)
Station 2: Overhead Press
Station 3: V-ups
Station 4: Echo Bike
*Athletes rotate through stations to acquire the total reps for each station either until completed or time is up, whichever comes first.
WEIGHTLIFTING @ 10am
By Coach Kev
LIFT:
Hang Clean + Front Squat (2+1)
*build to heavy
ACCESSORY:
3x
8/8 Bulgarian Split Squat, add weight if able
10 Pendlay Row
12 Reverse Fly
THE PUMP @ 11am
BENCH PRESS
10-8-6-4-2-2 (Building)
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ARMS AND ABS:
3 x (:40 on / :20 off)
Seated Pull-ups or Aussie Rows
Bench Dips
DB Curls
V-ups or Sit-ups
