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









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