18-07-2025

CF FITNESS

Skill: HS Walk

Workout
4 Rounds of
15m HS Walk
15/12 x Calories
20 x Single DB Box Step up
30 x Single Arm DB Hang Clean and Jerk 22.5/15

Core Strength
2 Sets of
1min Weighted Sit ups
1min Russian Twists
1min Plank Hold
1min Rest

ULTIMATE BURNOUT

every 5 for 30

1) 1000/800m ski

2) 21-15-9
Down Ups
Goblet Squats

3) 1000/800m row

4) 21-15-9
V uPS
Sit ups
Russian Twists (X2 Reps)

5) 2000/1500m bike

6)21-15-9
trx rows
box jumps