Sunday December 27

CFWU x1

Strength Warm-up:
10 reps with bar only - check with trainer to make sure your form is solid
8 reps with 40% of your work set weight
5 reps with 60% of your work set weight
3 reps with 80% of your work set weight
Finish all squat work sets, then repeat the warm-up for shoulder press

Strength
Back Squat 3-3-3-3-3
Shoulder Press 1-1-1

3 rounds with 2 minute rest in between of:
Row 500 meters