19-10-2024
CF FITNESS
Strength:
Front squat
Every 1:30 min for 9 min
10-8-6-4-2-2 reps (all @70%)
TEAM OF 2:
Both athletes work alternate between
A and B
3 rounds of
2 min on/2 min off
A. 20/15 cal row+10 wall balls+amrap
toes to bar
B.250 m run+10 pistols+amrap
KB swings
ULTIMATE BURNOUT
2 R.F.T
-500m row
-30 1 arm db thruster
-500m ski
-30 push ups
-1000m bike
-30 vups
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