18-07-2024
CF FITNESS
Strength:
Every 1:30 min for 9 min
1 pull
1 power clean
1 squat clean
1 jerk
(built up complex)
For time:
400 m run/row
10 power clean
10 pull ups
200 m run/row
10 squat clean
10 pull ups
200 m run/row
10 sh2oh
10 pull ups
400 m run/row
60-70/35-45kg
ULTIMATE BURNOUT
EVERY 2 for 30 min
1) 25 double squat wallballs
2) 25/20 cal ski
3) 25 2 db hang clean and jerk
4) 25/20 cal row
5) 25 /20 cal standing bike
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