Monday 1/20

CFP: A.Front Squat
Set 1 – 50% of possible 1-RM x 5 reps
Set 2 – 75% of possible 1-RM x 3 reps
Set 3 – 85% of possible 1-RM x 1 rep
Set 4 – 90-95% of possible 1-RM x 1 rep
Set 5 – Test 1-RM
Set 6 (optional) – Exceed Set 5 weigh
Rest as needed between sets

B. For time:
Row 1000 Meters
Double-Unders x 100 reps
Walking Lunge x 80 steps
Kettlebell Swings x 60 reps (24/16 kg)
Hand-release Push-Ups x 40 reps
Pull-Ups x 20 reps

CFF: A. Five sets of:
Front Squat x 5 reps
Rest 2-3min

B. For time:
Row 1000 Meters
Single-Unders x 300 reps
Walking Lunge x 40 steps
Kettlebell Swings x 30 reps
Hand-release Push-Ups x 20 reps
Ring Rows x 10 reps