17-10-24
CF FITNESS
Strength:
Deadlift
Every 2 min for 12 min
Set 1: 5 reps 75%
Set 2: 4 reps 80%
Set 3: 3 reps 85%
Set 4: 2 reps 90%
set 5: 1 rep 95%
Set 6: 1 rep 100%
20 min amrap:
20 m oh walking lunges one DB/KB
10 sh2oh DBL DB
20 cal row
ULTIMATE BURNOUT
Every 2min for 30min
1) 400m/300m Row
2) 15 KB Swings+15 Goblet Squats
3) 30 Sit ups+15 V UPS
4) 400m/350m Ski
5) 100 Double Unders
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