11-11-2024
CF FITNESS
Strength:
Back squat
Every 2:30 min for 12:30 min
3 reps @80%
+
3-5 man makers
Team of 2
5 rounds of
2 min on/2 min off(alternate)
150 m row
10 box jump
remaining time max reps power snatch @75%
ULTIMATE BURNOUT
4 rounds of
1 min max wallballs
30 sec rest
1 min max cal ski erg
30 sec rest
1min max burpee broad jumps
30 sec rest
1min max calories row
30 sec rest
1min max bike
30 sec rest
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