- METCON:
20 Min AMRAP:
20 KB Lunges 24/16
10 Burpee Box Jumps
200m Run
- MIDLINE:
Tabata Side Plank + Vsit crunches Tabata Plank + Hollow Rock
- CFP LITE:
20min AMRAP:
20 lunges
10 burpees
200m run
- CFP PERFORMANCE:
Strength Circuit
4 Rounds (not for time)
10 Bent over rows @ 42.5% of 1RM front squat
10 single leg each side romanian deadlift @ 32.5% of deadlift
Top of dip hold – Accumulate 15-20seconds
30 second hollow hold Bottom of Dip hold – Accumulate 10-15 seconds
- CFP +:
500M row for time
