13-02-2025
CF FITNESS
Strength:
Every 1:30 min for 7:30 min
Oh squat
Set 1-2:
2 reps 80%
Set 3-4: 2 reps 85%
Set 5: 1 rep 90%
rest 2 min
1 min max reps 50%
3 sets of
4 min amrap:
9 thrusters
7 hang clean
13 box jump over
40-50/25-30kg
ULTIMATE BURNOUT
EMOM x 30min
1) 40sec Max Cal Ski
2) 40sec Max Reps Lunges
3) 40sec Max Cal Row
4) 40sec Max Reps Burpees/Down ups
5) 40sec Max Cal Bike
6) 40sec Plank Hold
1) 40sec Max Cal Ski
2) 40sec Max Reps Lunges
3) 40sec Max Cal Row
4) 40sec Max Reps Burpees/Down ups
5) 40sec Max Cal Bike
6) 40sec Plank Hold
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