CFT 04212020

 

EMOM x 20
1- 4 Weighted pull ups
2- 10 second L-sit
3- 2 Strict HSPU
4- 10 second weighted hollow rock
5- 5 Tall box jumps

Back squat:
3/2/1 3/2/1 3/2/1
1-80% and add 5lbs each set
2- start at #2 from prev round
3- start at #2 from prev round

4 rounds:
12 Stiff leg deadlifts
20 Plate bench deadbugs

14 min AMRAP:
50 cal row
40 toes to bar
30 wall balls
20 power cleans 95
10 muscle ups

AT HOME MODIFICATIONS

Back squat- do the best you can with what you got

Deadlift- Go as heavy as you can with what you got

Row- Jump squats
TTB- V-ups
WB- use a pillow
Power cleans- whatever you have
Muscle ups- Towel door pull upd

 


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