07-09-2024
CF FITNESS
Strength:
Deadlift
Every 2 min for 12 min
Set 1: 10 reps @50 %
Set 2: 8 reps @65%
Set 3: 6 reps @75%
Set 4: 4 reps @85%
Set 5 : 2 reps @90%
Set 6: 1 rep @95%
For time:
20 alt. devil press
30 step up with DB
500 m run
30 step up with DB
20 alt. devil press
ULTIMATE BURNOUT
Amrap 25
250m row/ski
500m bike
20 kb swings
20 goblet lunges
20 vups
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