28-05-2025

CF FITNESS

Strength
Every 90sec for 12min
Back squat
Set 1-2: 5 reps 75%
Set 3-4: 3 reps 80%
Set 5: 2-3 reps 85%
Set 6: 2 reps 90%

20 min amrap:
3 bear complex
6 toes to bar
9 KB swings
45 du

*Bear Compex:
1 power clean
1 front squat
1 jerk
1 back squat
1 back jerk

ULTIMATE BURNOUT

AMRAP 10min
5.10.15.20..etc
Cal Ski
10 x Single Arm DB Snatches

Rest 1min

AMRAP 10min
5.10.15.20.25..etc
Cal Row
4 x Single Arm DB Devil Press

Rest 1min

AMRAP 10min
5.10.15.20…etc
Cal Bike
8 x Box Jumps