6/15/17 – New Shirts!

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RANT

New CFSE & Urban MVMNT swag is in the retail shop – check it out!  You can charge the shirts (and any items in the retail shop) to your account on file, just be sure to let us know what you want!

All Levels

STRENGTH BIAS

For Time

400m Farmers Carry

35 Burpees

20 Deadlifts (less than 5 at a time)

400m Run

CONDITIONING BIAS

For Time

400m Farmers Carry

35 Burpees

35 Deadlifts (about 12 unbroken reps)

400m Run

*score 400m Run time + total time

Strength

Warmup: Banded “Bring Sally Up”

A. Back Squats – 1×10, 1×8, 1×6, 1×4

increasing load each set

B. Press – 4×5

heavy across

C. KB Trunk Twists – collect 50 each side

Endurance

400m Run, :60 rest

300m Run, :45 rest

200m Run, :30 rest

100m Run, 2:00 rest

x3 (moderate pace)