CFT 12042019

 

Warm Up- 5 min on each calorie machine

Then athlete specific (PT, etc)

Practice:
Tabata Nose to Wall HS holds (or find a work/rest ratio that's challenging for 3-4 minutes)

3 Rounds
50 Double unders unbroken - or choose a rep scheme you can do UB
10 Ring kip swings

Weightlifting:
8 rounds:
Snatch Deadlift + Snatch from below the knee
*Building

Front squat:
3x3 @85%

Press:
Supinated barbell press:
3 x 15

Core:
6 x 1 Skin the cat

Conditioning:
5 rounds:
15 cal ski
10 hspu
5 squat snatch (95)
Rest 1 min

Cool down: 
10 min bike cool down

then 2 min lat, tricep, pec, upper back
foam roll quads, calves
kettlebell hip flexors


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