- PLYOMETRICS:
5 Sets
1 Set = 2 Box Jumps + 2 Broad jumps
Resting 1 Minute Between rounds
- METCON:
24min AMRAP:
800m Run
37 Wall balls
23 KB Clean and Jerks 16/12kg
- CFP LITE:
24min AMRAP:
400m Run
37 Air squats
23 KB swings 16/12kg
- CFP PERFORMANCE:
4 Rounds not for time:
10 x Seated KB Strict Press
Max effort strict pullups (If you cant get more than 8-10 then complete as many as you can + 10 Ring rows
10 x Bench press @ 75%-77.5% of 1RM
- CFP+:
100 v-ups
100 russian twists
100 hollow rocks
100 sit-ups
