10-12-2024
CF FITNESS
For time:
5 rounds of
20 hang clean and jerk DB alt.
20 box jump
20 wall ball
20 calories
For quality:
5 rounds
20 DBL DB chest press
20 weighted sit ups
20 “Y” raises
rest 30 sec between rounds
ULTIMATE BURNOUT
every 6 minutes 30 minutes
1)1200/1000m ski
2)amrap 6
8 vups
8 jumping lunges
8 hand release pushups
3) 1200/1000m row
4)amrap 6
8 box jumps
8 down ups
8 trx rows
5) 2400/2000m bike
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