03-10-24
CF FITNESS
Strength:
1 power snatch
1 squat snatch
1 oh squat
(built up complex @60%-80%)
21-15-9
cal row/run
squat snatch 40/25kg
rest 2 min
9-15-21
cal row/run
18-30-42
wall ball
ULTIMATE BURNOUT
THE CARDIO GHOST BUSTER
4 Rounds of
1min Max Cal Ski
1min Max Reps Dual DB Hang Snatches
1min Rest 1min Max Cal Row
1min Max Reps Burpees
1min Rest 1min Max Cal Bike
1min Max Reps Box Jump Over
1min Rest
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