29-07-2024
CF FITNESS
Strength:
Back squat
Every 2 min for 12 min
Set 1: 8 reps @50%
Set 2: 6reps @60%
Set 3: 4 reps @70%
Set 4: 2 reps @80%
Set 5: 2 reps@85%
Set 6: 8 reps @50%
3 rounds of
5 min amrap:(team of 2)IGYG
3 cluster
5 burpees over bar
20 du
50-60/35-40kg
ULTIMATE BURNOUT
every 5 for 30
1) 1000/800m ski
2) 21-15-9
db snatch
hand release pushups
3) 1000/800m row
4) 21-15-9
Heavy wallballs
vups
5) 2000/1500m bike
6)21-15-9
trx rows
box jumps
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