- STRENGTH:
Front Squat
5-5-5-5-5 @ 75% of 1RM
- METCON:
12min AMRAP:
30 Cal Row
20 OHS 60/40kg
30 Box Jump Overs
20 HSPU
- TEAM METCON:
18 min AMRAP:
30 cal row
20 OHS @ 60/40kg
30 Box jump overs
20 Strict HSPU
Break up work evenly throughout
- CFP LITE:
12min AMRAP:
30 SDHP 20/16kg
20 OHS empty bar
30 Jumping squats
20 Push ups
- CFP PERFORMANCE:
4 x 8 Kettle Bell Front Rack Bulgarian Split Squat (24/16)
4 x 40m Double Overhead KB Walk (24/16)
4 x 15 GHD Hip Extension (20/10)
4 x Max effort Double DB seated floor Strict Press (20/10)
- CFP+:
Kipping pull-up technique
