May 23, 2016 Team CFR


1a. 3×5 :05 pause DB bat wings rest :30
1b. 3×20 shoulder taps rest :30
2. EMOMx5
6 step ups+4 box jumps
3. Upper body Push 10min
LV1: 4×8 DB floor press (db touching, 4,6,8,10)
LV2: 4×1-3 dip on bars (4,6,8,10)
LV3: 10min work to 1rm wtd dip
4. 3min row
2min wall ball
1min burpee

“Every morning when I wake up I can choose joy, happiness, negativity, pain… To feel the freedom that comes from being able to continue to make mistakes and choices.”
The Ultimate Muscle Building Diet 


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