25-02-2025
CF FITNESS
For time:
20-16-12-8-4
Dual DB Push Press
Dual DB Front Squats
8-7-6-5-4
Bar Muscle Ups
OR
16-14-12-10-8
Chest To Bar/Pull ups
Strength:
2-3 sets of
1. 12 KB floor press
2. 20 deadbugs weighted
3. 40 sec hollow hold
4. 50 sec plank
ULTIMATE BURNOUT
Every 5min for 30min
1) 500m Row/Ski/1000m Bike
20-30 x Wall Balls
2) 500m Row/Ski/1000m Bike
20-30 x Dual DB Hang Clean and Jerks
3) 500m Row/Ski/1000m Bike
20-30 x Box Jump Over
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