25-09-2024

CF FITNESS

Strength:

Every 2 min for 10 min

5 reps deadlift

(built up your 5 rm)

3 rounds of

Every 5 min:

60 du

14 pistols

12 deadlift

10 burpees over bar

14 air squat

80-100/50-70kg

ULTIMATE BURNOUT

ON A RUNNIN CLOCK

0:00-6:00
1000/750M RUN

6:00-12:00
amrap
5 burpee broad jump
10 jump squat
15 v-ups

12:00-18:00
1000/750m run

18:00-24:00
amrap
5 kettlebell swings to goblet squat
10 down ups
15 situps with kb

24:00-30:00
1000/750m run