Saturday Schedule:
8 AM – Workout of the Day https://zoom.us/j/912010371 password: cftp
9 AM – Bootcamp/Burn https://zoom.us/j/8406164952 password: 020214
10 AM – Myofascial Rolling https://zoom.us/j/912010371 Password: cftp

Workout of the Day
For Time:
Buy-In: 1 Mile Run
30 Dumbbell Deadlifts/Odd-Object Deadlifts/Barbell Deadlifts 185/125

10-9-8-7-6-5-4-3-2-1:
Goblet Dumbbell Thrusters/Odd-object Thrusters/Barbell Thrusters 95/65
Box Jump Overs/bar jump overs 24/20

Cash-Out: 1 Mile Run
30 Dumbbell Deadlifts/Odd-Object Deadlifts/Barbell Deadlifts 185/125

Bootcamp/Burn
Tabata Workout: 20 sec work, 10 sec rest x8 rounds
Perform 1 for 20 sec on, 10 sec off and move to 2 for 20 sec on, 10 sec off, repeat 1 and then 2 for a total of 8 rounds before moving to 3
1a. Bent over row
1b.PushPress

2a Weighted bulgarian split squat right
2b Weighted bulgarian split squat left

3a Plyo push-ups (1 arm elevated- use plate, mat, DB,etc)
3b Shoulder taps

4a Jumping Jack
4b Reverse crunches (lie on back, knees come in and out)

5a. Plank Sprinkler (walk 2 steps left and 2 steps right)
5b. Surfer turns (180 degree jump turn and 180 jump turn back)