Skill
2 rounds of Tabata alternating between
Arch Hold
Plank Hold

We’ll start today off with some important body position work. For the arch position you will be laying on your stomach. Squeeze your legs together as you lift them off the floor and focus on keeping your arms straight and shoulder width apart. After twenty seconds in the arch position you’ll move to a plank hold either on your elbows or hands. Whatever version you prefer make sure to keep your body in a tight straight line rather than sending your hips up or down to make things easier.

Workout of the Day
7 rounds of 1 minute at each station
double unders
front rack walking lunge steps
sit-ups

You’ll be working for twenty one minutes to rack up as many reps as possible of three movements. Double unders can be tricky but if you can get any number of reps in across the seven minutes at this station it will be more beneficial than doing a bunch of singles. You’ll want to choose a weight for the lunge steps that allows you to do 1-2 good sized sets during the one minute work period. Your score for today will be total reps so do your best to keep track as you go!

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you’re working with a dumbbell or kettlebell you can hold your weight in the goblet position. Bodyweight lunges are also totally fine if you want to keep things unweighted. Double unders can be scaled to single unders if needed but if you can get any number of double under reps across the seven minutes at this station it will be more beneficial. If you don’t have a jumprope you can choose between lateral hops or mountain climbers. Your score for today will be total reps so do your best to keep track as you go! See you on the leaderboard!