16-09-2024
CF FITNESS
Strength:
Front squat
Every 2 min for 10 min
5 reps @70%
2 sets of
3 min amrap:
3-6-9-…
hang clean
sh20h
burpees over bar
40-50/25-35kg
rest 2 min
3 min amrap:
5-7-9-…
wall ball
1-2-3-…
wall walk
rest 2 min
ULTIMATE BURNOUT
every 5 minutes for 30 minutes
1)max cal row
2) amrap 5
15 1 arm db thrusters
+
12 goblet lunges
+
9 down ups
3)max cal ski
4)amrap
15 situps
+
10 air squats
+
5 hand release pushups
5) max cal bike
6)max run
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