- STRENGTH:
Front Squat
10-10-10-10 @ 65-70% of 1RM
- METCON:
For Time:
200m Run
15 Jerks 70/45kg
9 Bar Facing Burpees
200m Run
12 Jerks
6 Bar Facing Burpees
200m Run
9 Jerks
3 Bar Facing Burpees
- CFP LITE:
For Time:
200m Run
20 Push ups
10 Burpees
200m Run
15 Push ups
10 Burpees
200m Run
10 Push ups
10 Burpees
- CFP+:
Rope climbs
- CFP PERFORMANCE:
4 x 8 Strict Press @65%-70%of 1RM
4 x 8 Barbell Bent over
4 x 8 strict pull-ups
