CF Endurance
AMRAP 30 minutes :
50′ Overhead Walking Lunges @ 45/25lb
25 “Plate” Sit-Up
50′ Overhead Walking Lunges @ 45/25lb
25 Pull-Up
50′ Overhead Walking Lunges @ 45/25lb
25/20 Calories Rameur
50′ Overhead Walking Lunges @ 45/25lb
25 Burpees Plate
FBB (10h)
A1) Close Grip Bench Press @ 40X1; 6,6,5,5,4 ;
-repos 60sec-
A2) Prone Barbell Row @ 21×1 ; 8,8,7,7,5
-repos 90sec-
B1) Single arm KB OH Walking Lunge ; 16 reps (8/bras) x3
-repos 30sec-
B2) Weighted Elevated Ring Rows @ 11×1; 6-10reps x3
-repos 30sec-
B3) Rower Pike Ups @ 2121; 6-10reps x3
-repos 90sec-
C) 4 “rounds” :
30-40sec KB Front Rack Wall Sit
30-40sec Elevated Ring Plank @ 30″
8-10 DB Curl And Press
-repos 60sec-