4.22.2020

By
November 6, 2020

At-Home Schedule:
Link: https://zoom.us/j/912010371 Password: cftp
5:30 AM – Workout of the Day
7 AM – Workout of the Day
8 AM – Bootcamp Link: https://zoom.us/j/8406164952 Password: 020214
9:30 AM – Workout of the Day
Noon – MyoFascial Rolling
5:30 PM – Workout of the Day
7 PM – Workout of the Day

Workout of the Day
Dumbbell Version
[On the 0:00]
For Time: 
21 Burpees
1 Round of "Dumbbell DT"
18 Burpees
1 Round of "Dumbbell DT"
15 Burpees
1 Round of "Dumbbell DT"
12 Burpees
1 Round of "Dumbbell DT"

[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"
18 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"
15 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"
12 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"

Dumbbell DT:
12 Single Dumbbell Deadlifts (6 Each Side)
10 Single Arm Dumbbell Hang Cleans (5 Each Side)
8 Single Arm Dumbbell Push Jerks (4 Each Side)

No Equipment Option
[On the 0:00]
For Time: 
21 Burpees
1 Round of "Odd Object DT"
18 Burpees
1 Round of "Odd Object DT"
15 Burpees
1 Round of "Odd Object DT"
12 Burpees
1 Round of "Odd Object DT"

[On the 10:00]
For Time:
21 Air Squats Hops Over "Odd Object"
1 Round of "Odd Object DT"
18 Air Squats Hops Over "Odd Object"
1 Round of "Odd Object DT"
15 Air Squats Hops Over "Odd Object"
1 Round of "Odd Object DT"
12 Air Squats Hops Over "Odd Object"
1 Round of "Odd Object DT"

"Odd Object" DT:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Bootcamp/Burn
50-40-30-20-10
Back Squats
Kettle Bell Swings
Box Jumps

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