Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness: Review standards and progressions
Part 2 – Conditioning: “Lead Foot” by CFNE
Performance: For total reps of –
AMRAP 4 of –
- 27 Cal Row
- 27 Burpees
- 27 Chest-to-Bar Pull-ups
—-Rest 4:00—-
AMRAP 4 of –
- 21 Cal Row
- 21 Burpees
- 21 Toes-to-Bar
—-Rest 4:00—-
AMRAP 4 of –
- 15 Cal Row
- 15 Burpees
- 15 Pull-ups
Fitness: For total reps
AMRAP 4 of –
- 27 Cal Row
- 27 Burpees
- 27 Man-bar Pull-ups or ring rows
—-Rest 4:00—-
AMRAP 4 of –
- 21 Cal Row
- 21 Burpees
- 21 Toes-to-Bar or TTB progressions
—-Rest 4:00—-
AMRAP 4 of –
- 15 Cal Row
- 15 Burpees
- 15 Man-bar Pull-ups or ring rows
Is this a benchmark? No
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