11-03-2025
CF FITNESS
Strength:
3 sets of
1. 30-45 sec hshold
2. 10 ring dips
3. max L-sit on pull up bar
4. 30-45 sec wall sit with plate oh
Skill: hswalk
For time:
3 rounds of
40 m hswalk
30 Dual DB Hang Cleans
20 Dual DB Push Press
rest 1 min between rounds
ULTIMATE BURNOUT
EMOM x 30min
1) 14/12 Cal Ski
2) 20 x Single Arm DB Hang Snatches
3) 14/12 Cal Row
4) 15 x Box Jumps
5) 14/12 Cal Bike
6) 40sec Plank Hold
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