On Top

On Top



 *CFOKC Kids at 430pm*


Romanian Dead Lift

B: 3 x 12

I: 3 x 10

A: 3 x 5


For Time:

30 Back Squats

20 Pull Ups

10 Shoulder to Overhead

30 Front Squats

20 Pull Ups

10 Shoulder to Overhead

30 Overhead Squats

20 Pull Ups

10 Shoulder to Overhead

*Decrease weight by 15 to 10 pounds after each set of shoulder to overhead. Men start no heavier than 135 and women no heavier than 95.


wall slides, down dog









70 comments (Add your own)

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