Tuesday 1/7

CFP:
A. Three sets of:
Front Squat x 4-6 reps @ 20X1
Rest 60-90 seconds
Side Plank x 30-45 seconds each side
Rest 60-90 seconds

B. In teams of two, partners alternate whole rounds to complete as many rounds and reps as possible in 12 minutes of:
Row 200 Meters
Dumbbell Ground to Overhead x 5 reps (45/30 lbs)
Pull-Ups x 10 reps

CFF:
A. Three sets of:
Front Squat x 4-6 reps @ 20X1
Rest 60-90 seconds
Side Plank x 30-45 seconds each side
Rest 60-90 seconds

B. In teams of two, partners alternate whole rounds to complete as many rounds and reps as possible in 12 minutes of:
Row 200 Meters
Dumbbell Ground to Overhead x 5 reps
Ring Rows x 10 reps