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at CFN looks like...

Warm Up
2 rounds

30 side to side bounding hops (single leg or double)
20 PVC good mornings
10 push ups
30 reverse lunges
20 scorpions
10 m ostrich walk

BULLETPROOF SHOULDERS

A1)
Close Grip Bench Press
4 reps x 6 sets, rest :60 

Work at a challenging weight for 4 reps
A2)
Deadlifts
4 reps x 6 sets, rest 2 minutes

Work at a challenging weight for 4 reps


B.)
3 rounds for quality

8 lateral lunges/side
:30-:45 FLR
8 supinated chin ups or bicep curls
5-10 pushups at 3111 - pressure on your pinkies on the way down, pressure on your pointers on the way up



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