05-04-2025
CF FITNESS
3 Sets of
12 x Chest Supported DB Rows
10 x Dual DB Arnold Press
8 x Strict Toes To Bar
45sec Plank Hold
Rest 45-60sec Between sets
Workout
KarLen
5 Rounds of
250m Run/250m Row
25 x Wall Balls 9/6
15 x KB Swings 24/16
10 x Pull ups/5 x Bar Muscle Ups
ULTIMATE BURNOUT
Team of 2
1500m Ski
Every 300m Complete
10 x Synchro Taps And Push ups
10 x Synchro Squats
Then,
1500m Row
Every 500m Complete
10 x Synchro Burpees
Then,
4000m Bike
Every 1000m Complete
20 x Synchro Lunges
10 x Synchro Sit ups
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