CFT 01242020

Conditioning: (Use as Warm up)
EMOM x 30
1 - bike @50+ rpms
2 - row @900+ cals an hour
3 - ski @800+ cals an hour
4 - 3 Rope climbs
5 - L-Sit for 10 seconds
6 - Max bench at 65lbs

Gymnastics:
5 rounds:
3 skin the cats
+
:10 hollow hold with 10 lbs on feet

4 rounds:
:10 top ring hold (Externally rotated)
:10 bottom ring hold (Deep)

4 rounds:
Rolo pull down x 10
Single arm pull down x 12

For time:
21-15-9
Pull ups
Deadlifts @155"

 


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