Friday 11/15

CFF:
A. Three sets of:
cheap articlesSingle Arm Kettlebell or Dumbbell Press x 10-12 reps each arm
Rest 90 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 90 seconds

B. Four sets for times of:
Sit-Ups x 10 reps
Ring Rows x 15 reps
Walking Lunge w/ plate overhead x 20 steps
Double-Unders x 25 reps
Rest 2-3 minutes between sets

CFP:
A. Three sets of:
Single Arm Kettlebell or Dumbbell Press x 10-12 reps each arm
Rest 90 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 90 seconds

B. Four sets for times of:
Sit-Ups x 10 reps*
Pull-Ups x 20 reps
Walking Lunge w/20/15 kg plate overhead x 30 steps
Double-Unders x 40 reps
Rest 2-3 minutes between sets

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