24 Feb 2022
Core Work
Metcon
Tabata: side plank (switch sides each interval)
CFA METCON (LEVEL 1)
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
5 hand release pushups
10 hanging or lying leg raises
15 air squats
100m run
5 hand release pushups
10 hanging or lying leg raises
15 air squats
100m run
CFA METCON (LEVEL 2)
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
5 HSPU
10 Toes to bar
15 air squats
100m run
5 HSPU
10 Toes to bar
15 air squats
100m run
CFA METCON (LEVEL 3)
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
5 strict HSPU
10 Toes to bar
20 box step ups (24/20)
100m run
5 strict HSPU
10 Toes to bar
20 box step ups (24/20)
100m run
(in a weighted vest 20/14)
Accessory Work
Metcon
30-20-10 alt DB curls (any #)
(1 min rest after each set)
(1 min rest after each set)
