16-10-2024
CF FITNESS
Strength:
Every 2:30 min for 12.30 min
Press + Front Squat + Back Squat
Set 1: 10 + 10 + 10 @ 50%
Set 2: 8 + 10 + 10 @ 65%
Set 3: 6 + 10 + 10 @ 70%
Set 4: 3 + 5 + 5 @ 75%
Set 5: 3 + 5 + 5 @ 75%
(% of press)
For time:
10-1
Overhead Squat
Pull-ups
HSPU
40-50KG/25-30KG
ULTIMATE BURNOUT
4 rounds of
1 min on
30 sec off
1) box jumps
2) ski erg
3) farmers carry
4) row
1 min on
30 sec off
1) box jumps
2) ski erg
3) farmers carry
4) row
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