Slam Poem

Slam Poem

 

Holiday Schedule: No CFOKC Kids this week. Thursday, No Classes. Friday, 9AM and 11AM only. Saturday, Yoga and Open Gym all as regularly scheduled.  

STRENGTH:

Overhead Squat, 4 x 6

CONDITIONING:

In Teams of Two...

20 Minute AMRAP

5 HSPU or 10 Hand Release Push Ups

10 Front Squats

15 Box Jumps

Partner 1 completes 5 HSPU, Partner 2 completes 10 Front Squat...continue to alternate movements until time is up.

DC:

Hollow Body Holds, 3 x :30

MOBILITY:

Scorpion, Bowler Stretch

ENDURANCE:

5 x 400 M Run

2 Min Rest Between each 400

 

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