CFP:
A. Four sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 90 seconds
Side Planks x 45-60 seconds each side
Rest 90 seconds
B. In teams of two, partners alternate whole rounds to complete 5 rounds each of:
135/95 lbs Ground to Overhead x 3 reps
24″/20″ Box Jumps x 6 reps
Toes to Bar x 9 reps
CFF:
A. Four sets of:
DB Shoulder Press x 4-6 reps @ 20X1
Rest 90 seconds
Planks x 45-60 seconds each side
Rest 90 seconds
B. In teams of two, partners alternate whole rounds to complete 4 rounds each of:
Single Arm DB Ground to Overhead x 3 reps/arm
24″/20″ Box Jumps x 6 reps
Knees to Elbows x 9 reps
