16-07-2025
CF FITNESS
Strength
Every 2min for 10min
Back Squat
1 set= 5 reps 70%
2 set= 3 reps 80%
3 set= 2 reps 85%
4 set= 1 rep 90%
5 set= 1 rep 100%
Workout
For Time
10-9-8-7-6-5-4-3-2-1
Deadlifts 100/70
20-18-16-14-12-10-8-6-4-2
Toes To Bar
ULTIMATE BURNOUT
Every 3min for 30min
1) 300m Ski + 300m Row
2) 20 x Wall Balls+15 x Medball Sit ups+ 10 x Push ups
3) 1000m Bike
4) 20 x Box Jumps + 20 x KB Deadlifts
5) 50 x Mountain Climbers+30 x Russian Twists+15 x V ups
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