Happy Veteran’s Day, and thank you to all of our Veterans who train at CFG for your service!

 

Strength
Four rounds
Rest 60 seconds between movements and rounds

Push-Up (20 reps)
Progression – Ring Push-Ups;
Regression – Raise hands with barbell on a rack

Wall Ball (20 reps)
As fast as possible. Aim for them to be unbroken!

Dumbbell Walking Lunge (20 total steps)
20 total steps, or 10 each leg

 

Conditioning
For time:
30 Pull-Ups
Run 400 Meters
20 Pull-Ups
Run 400 Meters
10 Pull-Ups
Advanced athletes perform Chest-to-Bar Pull-Ups
If weather does not permit, Row 400m