28-08-2024
CF FITNESS
Strength:
Every 2 min for 10 min
Back squat
Set 1: 8 reps @60%
Set 2: 5 reps @70%
Set 3: 3 reps @75%
Set 4-5: 2 reps @85%
Every 2 min for 10 min
Back squat
Set 1: 8 reps @60%
Set 2: 5 reps @70%
Set 3: 3 reps @75%
Set 4-5: 2 reps @85%
For time:
1000 m row
21 toes to bar
10 squat clean
750 m row
15 toes to bar
8 squat clean
500 m row
9 toes to bar
5 squat clean
50-70/35-45 kg
ULTIMATE BURNOUT
team of 2
on a running clock
0:00-10:00
150/120 cal row
partner 250m run
10:00-20:00
150/120 cal ski
parnter 250m run
20:00-30:00
200/150 cal bike
parnter 250m run
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