10-06-2025
CF FITNESS
Strength
3 Sets of
3 x Wall Walks + 10sec Wall Facing HS Hold
6 x Strict Chin Ups
8 x Dual DB Deficit Hollow Push ups
40sec Hollow Hold
Workout
9-7-5
Wall Walk Complex *
21-15-9
Dual DB Front Squats 2×25/2×15
Box Jumps
25-25-25
Calories
* (1Rep=1 x Wall Walk +1 x Wall Facing HSPU)
ULTIMATE BURNOUT
Every 2min for 20min
1) 90sec Max Cal Ski
2) 12-9-6
KB Swings
Down Ups
3) 90sec Max Row
4) 12-9-6
Dual DB Hang Snatches
Jumping Squats
5) 90sec Max Bike
Rest 1min
AMRAP 8min
10.20.30..etc
Sit ups
Scissor Kicks
Mountain Climbers
Russian Twists
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