15-11-2024
CF FITNESS
Strength:
4 sets of
1. hold chin over pull up bar 30-45 sec
2. max L-sit hold on pull up bar
3. 10 single KB bicep curls
4. 10 single KB tricep extension behind head
Rest 1min Between Sets
Workout
EMOM x 15min
1) 15/12 Calories
2) 10-16 x Alternate DB Squat Cleans
3) 3-5 x Burpee Ring MU/BMU/Ring Pull up
ULTIMATE BURNOUT
emom 15
(45″”-15″”)
1)ski
2)row
3)bike
rest 2
amrap 15
20 hand release pushups
20 jump squats
20 vups
20 jumping lunges
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