- STRENGTH:
Strict Press
3-3-3-3-3 @ 75% of 1RM
- METCON:
3 Rounds for time: (CAP 10min)
18 KB Swings
9 KB Burpee Box Step Overs 20/12kg
200m Run
- CFP LITE:
3 Rounds for time: (CAP 10min)
18 KB Swings
9 Box Step Overs
200m Run
- CFP PERFORMANCE:
Pendlay Row 10-10-10-10 (70/50)
Romanian Deadlift 12-12-12-12 (70/50)
GHD Weighted Back extentions 10-10-10-10 (10kg plate)
Rowing intervals
Every 3minutes for 5 Rounds 500m/400m Row
