03-12-2024

CF FITNESS

Skill: ring mu

18 min amrap:
21 cal row
3-5 ring mu
8 devil press
12 oh alt. lunges same spot one DB

Core Strength:
3 rounds of
1 min on/1 min off
1. hollow hold with flutter kicks
2. side plank hold(right)
3. pike lifts over DB
4. side plank(left)

ULTIMATE BURNOUT

i go u go

1)amrap 10
5 cal ski
7 box jump overs

2) amrap 10
5 cal row
8 db snatch

3) amrap 10
5 cal standing bike
8 jumping lunges