CCX Monday 20-11-23

WARM-UP:

2 min cv

Amrap – 4 min

10 banded good morning

10 Cossack squat

10 empty bar squat

STRENGTH:

Every 1:15 x 12

5 reps for 4 rounds

3 reps for 4 rounds

1 rep for 4 rounds

Stimulus is heavy on the last 4 singles

CONDITIONING:

30 Ski Erg / Row 

30 Double Push Up Burpees

30 Toes To Bar / Hanging Knee Raise

30 Full Kb Swings 32/20

30 back squats 50/34 (from the floor)

30 Full Kb Swings 32/20

30 Toes To Bar / Hanging Knee Raise

30 Double Push Up Burpees

30 Ski Erg / Row