Gave the CFFB warmup a try today:
2x20yd sprint
2x20yd run backwards
20yd side shuffle each side
Didn't really like starting off with sprints from cold, I was too tight and sore, gonna stick to DUs or rowing + dynamic ROM movements.
SWOD
5x3 PC @ 155# (PR by default)
DWOD
Complete the following on the minute for 12 minutes:
1 Power Clean @ 3 RM (subbed 155# for 3RM)
5 CTB Pull Ups (subbed standard kipping PUs)
Assistance Work
2x15 GHD situps
2x10 GHD back extensions
Focused on making them as explosive as possible from the hip
Like the DWOD. Putting it on the list
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