- STRENGTH:
3RM Deadlift
- METCON:
3min AMRAP
Pull-ups
3min AMRAP
Max calorie row
3min AMRAP
Max rep KB swings
- CFP LITE:
3min AMRAP
Ring rows
3min AMRAP
10m shuttles
3min AMRAP
KB swings
- CFP PERFORMANCE:
Press
Build to 1RM
5-5-5-5-5 @ 70% of above weight.
10-10-10-10-10 GHD Hip extentions
- CFP+:
100 Abmat sit-ups
100 Russian twists
100 Hollow rocks
100 Crunches
