Warmup:
Row 500m
250 single unders
Squat hold
EMOM 10 minutes:
3 clean and jerk
AMRAP 7 minutes:
30 second plank hold
20 burpees
Finally, for those that do not have a schedule or life that allows you to come in at 1610 or to work out at a commercial box, here is an article about CF on your own or with small groups. It was great to see 4th shifter AJ working on OHS and back squat in the background as Sheriff Roberts talked about wellness at the SO. That's the idea. We are forging warriors. Please read on.
Article from Military Times
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