CFP:
A. Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Handstand Push-Ups x Max Reps
Rest 2 minute
B. For Max Reps:
(24/20) Box Jumps x 60 seconds
Burpees x 60 seconds
Wall Ball Shots x 60 seconds
Sit-Ups x 60 seconds
24/16 kg Kettlebell Swing x 60 seconds
CFF:
A. 4 sets of:
Deadlift x 4-6 reps – use 2 DB or KB, and two 45# bumper plates to lower the weight to (One DB/KB in each hand)
Rest 2 minutes
Push-Ups x Max Reps
Rest 2 minute
B. For Max Reps:
Box Jumps x 60 seconds
Burpees x 60 seconds
Wall Ball Shots x 60 seconds
Sit-Ups x 60 seconds
Kettlebell Swing x 60 seconds
