13-09-2024
CF FITNESS
Skill: bar mu
For time:
21-15-9
push press DBL DB
9-7-5
bar mu
21-15-9
cal row/ski
Strength:
4 sets of
20 sumo deadlift with kettl.
max hold L-sit on pull up bar
15 high pull with kettl.
15 bicep curls with kettl.
ULTIMATE BURNOUT
Every 5 for 30 minutes
1. 1000/800m row
2. 21-15-9 kb swings / down ups
3. 1000/800m ski
4. 30-20-10 alt jumping lunges/ alt vups
5. 750/500m run
6. 21-15-9 cal bike / wallballs
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