09-01-2025

CF FITNESS

Strength:

Back squat

Every 2 min for 12 min

1. 4 reps 70%

2. 3 reps 75%

3. 2 reps 80%

4. 2 reps 85%

5-6. 1 rep 90%

For time:

5 rounds of

15/12 calories

10 burpees pull ups

5 power clean

60-70/35-45kg

ULTIMATE BURNOUT

EMOM x 8min
ODD: 15/12 x Cal Ski
EVEN: 1min Wall Sit (Weighted)

Rest 1min

EMOM x 8min
ODD: 15/12 x Cal Row
EVEN: 1min Plank Hold

Rest 1min

EMOM x 8min
ODD: 15/12 x Cal Biike
EVEN: 1min Hollow Hold

Rest 1min

Tabata 8 sets 20sec on 10sec off
Burpees