29-08-2024
CF FTNESS
Strength:
Every 1:30 min for 9 min
Strict press
Set 1: 5 reps @50%
Set 2: 4 reps @60%
Set 3: 3 reps @70%
Set 4: 2 reps @80%
Set 5: 2 reps @85%
Set 6: 1 rep @90%
For time:
50-40-30
wall ball
25-15-5
box jump over
15-10-5
sh2oh
100-80-40
du
50-60/30-40 kg
ULTIMATE BURNOUT
emom 30
45″ on 15″ off
1)kb swings
2) ski erg
3) down ups
4) row
5) box jumps
6) standing bike
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