30-10-2024
CF FITNESS
Workout/Strength:
6 rounds
4 Deadlift (50%-60%-70%-75%-80%-85%)
5 devil press DBL DB
7 ch2b/pull ups
55 du
1:30 min
Accessory:
3-4 sets of
1. 10 Bent over row (barbell)
2. 16 step ups (8-8)with heavy KB/DB
3. 3 wall walks
ULTIMATE BURNOUT
0:00-15:00
amrap
500m run 10 1 arm db hang snatch
12 db oh lunges
15:00-17:00
rest 2
17:00-32:00
400m row
or
500m ski
or
1000m bike
10 kb swings
12 down ups
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