06-11-2024

CF FITNESS

Strength:

Back squat:

Every 2 min for 10 min

Set 1: 10 reps @55%

Set 2: 7 reps @65%

Set 3: 5 reps @75%

Set 4-5: 3 reps @85%

17 min amrap:

50 thrusters DB one arm

40 push press DB one arm

30 push ups h.r

20 cal row/run/bike

10 devil press one arm

ULTIMATE BURNOUT
team of 2

AMRAP 8′
-15/12 calories row
-15 air squat
-15 dual db push press

REST 2′

AMRAP 8′
15/12 calories row/ski
-15 jumping squat
-15 push ups

REST 2′

AMRAP 8′
-15/12 calories row
-15 vups
-15 dual db deadlift