04-12-2024
CF FITNESS
Strength:
Every 2 min for 10 min
3 Back squat @80%
+
3-5 hspu
“2 min on/2 min off:
(alternate between A and B)
3 rounds each one
A. 20/16 cal row/bine/run+10 wall balls
+ amrap toes to bar
B. 60 sec du or su+10 pistols+
+amrap KB swings”
ULTIMATE BURNOUT
“0n a running clock
0:00-15:00
amrap
25 wallballs
50 situps
25 burpees over line
15:00-30:00
emom 15
1)15/12 cal ski
2)15/12 cal row
3)15/12 cal bike”
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