March 1, 2016 Team CFR


1. Test Scap strength
trap 3 raise
external rotation
powell raise
2. if pass 1
3 strict pull ups @ 30X1
or wtd 1 rep max
2. if fail 1 or don’t have strict pull up
odd: ring row x 5 reps
even: russ twist x25 reps
3. EMOMx12
odd: bike :40
even: SA farmers hold :20/:20

“Your life does not get better by chance, it gets better by change.”

What the heck are the Foundations of Strength? 

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