08-10-2024

CF FITNESS

Strength:

3 sets of

2 wall walk+10 shoulder taps on top

5-10 strict pull ups

30 sec hollow hold

30 sec arch hold

Skill: hswalk

EMOM 20′:

1. 40 sec max meter hswalk

2. 10-15 chest to bar

3. 10 burpees box jump

4. 15/12 cal row

ULTIMATE BURNOUT

EVERY 5 FOR 30 MINUTES

1) amrap 5
10 db push press
20 db back step lunges
10 vups

2) 1000/800m row

3) amrap 5
10 kb swings
10 goblet squats
10 down ups

4) 1000/800m ski

5) amrap 5
10 push ups
20 at vups
10 shoulder taps

6)2000/1600m bik