29-10-2024
CF FITNESS
Skill: ring mu
For time:
250 m run
15 gr2oh with plate
10 ring mu
10 burpees to target
250 m run
15 gr2oh
7 ring mu
10 burpees to target
250 m run
15 gr2oh
10 burpees to target
Strength:
3 sets of
1. 1 min hollow hold
2. 20 v-ups
3. 20 sit ups
4. 1 min plank
ULTIMATE BURNOUT
3 sets of
EMOM 10
1) 10-15 cal ski erg
2)10-15 wall balls
rest 1
EMOM 10
1)10-15 cal rows
2)10-15 burpees to target
rest 1
EMOM 10
1) 10-15 cal bike (damper 10)
2) 10-15 box jumps
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