October 21, 2018

A. 5 sets  

6-8 Clubbell front squat, optional: with press out*

6-8 Side swing into dead stop*

*hold for 2 sec





B. Practice for 12s min 

Rope climbs, optional: legless


C. EMOM 16

Suicide (but instead of cones, running around boxes)

Ball slams

Flutter kicks in hollow position

Burpees (any style)

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©2018 by Mein CF GmbH

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