Q Day 8 – 3/24/20

CFD – Distinction @Home

Warm-up and workout briefing



Warm-up (No Measure)

10 Passthroughs/dislocates

10 OHS

5 Bend and bows

5 Squat to stand



Plank/Mountain climbers

-Keep alternating back forth between the movements


Metcon (No Measure)

3 Sets

Tempo Focus

6E SA DB Shoulder press

-3sec hold/3sec negative

6 Air or goblet squat

-3sec hold/3sec negative


Metcon (Time)

For time

6 Rounds (3x each arm)

1:00 SA DB OH hold [50/35#]
40 Air squats
-Once you accumulate 1:00 then complete 40 air squats and then switch hands for another 1:00

-Goal is to complete the 1:00 without dropping the DB. If you do need to put it down keep track of you time to accumulate the minute

-The workout ends with 40 air squats and that will be your time

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