07-02-2025

CF FITNESS

BIRTHDAY WORKOUT

Skill: Butterfly Pull ups

Buy In: 41 x Burpees

Then,

AMRAP 20min

25 x Squats

2 x Dual DB Devil Press (2×30-25/2×20-15)

7 x Chest To Bar/Pull ups

19 x Box Jump Over

Then

Cash out: 84 x Calories

ULTIMATE BURNOUT

5 Sets of
40sec ON 20sec OFF
Cal Ski

Rest 30sec

5 Sets of
40sec ON 20sec OFF
Single DB Snatches

Rest 30sec

5 Sets of
40sec ON 20sec OFF
Cal Row

Rest 30sec

5 Sets of
40sec ON 20sec OFF
Burpees Over Line

Rest 30sec

5 Sets of
40sec ON 20sec OFF
Cal Bike

Rest 30sec

Then After Party

Alternate Tabata 8 Sets
20sec ON 20sec OFF
Plank Hold
Sit ups/V Ups