“CFA Anywhere” – Mon, Oct 6
Warm Up
4:00 to move through as many rounds as possible of:
10 Scap Only Push Ups
5 Push Up to Downward Dog
5 Box Step Ups (each side)
5 Single Leg RDL or Single Dumbbell Suitcase Deadlift
5 Broad Jumps
Athletes Notes
The Nine-Nine (AMRAP – Rounds and Reps)
20 minute AMRAP
10 Push Press (2×50/35 or Backpack)
10 Russian Swing (50/35 or Backpack)
10 Box Jump (20/24)
Athletes Notes
Demo Videos
- Double Dumbbell Push Press
- Backpack Push Press
- Single Dumbbell Russian Swing
- Backpack Russian Swings
- Box Jump
Workout Flow
On a 20:00 clock, complete as many rounds and reps as possible of:
10 Push Press
10 Russian Swings
10 Box Jumps
Scaling
Lower dumbbell weight to (35/25) and/or lower box height.