25-10-2024

CF FITNESS

Skill: bar mu

For time:

2 rounds of

15 m oh walking lunges

5-7 bar mu

15 wall balls

Then

2 rounds of

10 alternate devil press one DB

5-7 bar mu

20 pistols

Strength:

3-4 sets of

1. 12-15 chest press with hips up

2. 12 DBL DB bicep curls

3. 10-10 tricep extension each arm

ULTIMATE BURNOUT

every 5 for 30

1) 1000/800m ski

2) 21-15-9
db snatch
down ups voer db

3) 1000/800m row

4) 21-15-9
Heavy wallballs
vups

5) 2000/1500m bike

6)21-15-9
plate ground to oh
box jumps