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11025664_869709186408415_1364801478127577054_nUpcoming Events: Monday May 25th: Memorial Day “Murph”
Saturday June 27th: CFNH In-House Competition
Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x KB Swings (24/16)
7 x Overhead Squats (45lbs/PVC)
III. Mobility

“Semi-Regional Tres”
For time
Run 1 mile
50 x Overhead Squats (95/65lbs)
50 x Toes-2-Bar
150 x Double unders
50 x “American” KB Swings (24/16kg)
25 x Box Jumps (24/20”)

Notes: There will be a 30 minute cut-off time for this training evolution. Get some, freaks.

Post scores to comments.

Skill Development
CFNE Bulletproof Shoulders: Video Demo HERE

Samy Daghir

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