CCX Friday 02-05-23

WARM-UP: (6 Mins)

• 10 Banded Tricep Push Downs
• 6 Push Ups + 4 Burpees
• 20 secs Back Squat Hold + 6 Back Squats
• 10 Plyo Lunges

Strength Work 

Every 2 Mins x 10 Sets (Alternating Movements)

• 2/2/2/5/5 Reps Bench Press
• 2/2/2/5/5 Reps Back Squat

*Same as Monday, Use early sets to warm up then hit your heavy  5 in set 4/5.

Workout: 

15 Min EMOM

Min 1:  14/11 Cal Assault Bike

Min 2: 8/6 Double DB Devils Press

Min 3: 16/14 Box Jump Overs (Step Down)