21-01-2025
CF FITNESS
Skill: ring mu
Emom 20′:
1. 3-5 ring mu
2. 13-15 calories
3. 6-8 burpees step up with DBL DB
4. 30-40 sec hshold
Strength:
4 sets of
1. 12 bicep curls on rings
2. 30 sec ring support
3. 12 z press
ULTIMATE BURNOUT
Every 3min for 30min
1) 500m Ski
2) 15 x KB Swings+15 x Goblet Squats+20 x Goblet Lunges
3) 500m Row
4) 10 x Burpees+15 x Push ups+20 x Squats
5) 1000m Bike
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