CFP: A. Five sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 90 seconds
B. Three rounds for time of:
Dumbbell or Kettlebell Man-Makers x 10 reps
24″/20″ Box Jumps x 20 reps
32kg/24kg Kettlebell Swings x 30 reps
CFF: A. Five sets of:
DB Push Press x 3-5 reps
Rest 90 seconds
Pull-Ups/Ring Rows (add wt. if possible) x 3-5 reps @ 21X0
Rest 90 seconds
B. Three rounds for time of:
Dumbbell or Kettlebell Man-Makers x 7 reps
Box Jumps x 14 reps
Kettlebell Swings x 21 reps
