*BACKOFF WEEK - deload strength to 50% of previous week*
*BRING A FRIEND TO CFOKC TODAY FOR FREE!*
4 trips down and back
10 min AMRAP with a partner:
P1 does 50 unbroken DUs or 100 unbroken SUs while P2 does max rep wall ball shots.
Partners switch when P1 finishes jump rope, and continue in that fashion for 10 min.
Jump rope reps MUST be unbroken; score is total wall balls.
calves on post, pigeon
CFOKC FOOTBALL at 4:30pm:
5 sets of 10 reps alt DB stepups
Recovery tempo runs: 40 meters on the min for 10 min
50 curl and press - every time you stop, do 2 broad jumps
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