CFR AD

0:00 0:10 Warm up: 3 rounds at an easy pace 200m Jog, 10 air squats, 20 mountain climbers, 20 foot duck walk
Pre-mobility: Barbell bottom squat x 2min

Health and Fitness
A. 4 sets:
A1: Back Squat x 4-6 reps @2010, rest 45s
A2. GHD Back Extension x 10-12 reps, rest 45s
A3. Banded spiderman x 45s each leg, rest 45s

B.3 Rounds
0:00-2:00min – Run or Row 400m, then Max Rep Dbl Unders (Scale the run to 300m if needed)
2:00-3:00min – Push Press (55/35)
3:00-4:00min – Pull Ups or Ring Rows
4:00-5:00min – Mountain Climbers
*Rest 3min between Rds. Score is Total Reps

Classic:
A. Every 2:30min x 7sets:
Back Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 95%+
*Set 7 – 1 rep @ 95%+ (potentially a new PR)

B. 3 Rounds
0:00-2:00min – Run 400m, then Max Rep Dbl Unders (Scale the run to 300m if needed)
2:00-3:00min – Push Press (75/55)
3:00-4:00min – Pull Ups
4:00-5:00min – Hang Squat Cleans (75/55)
*Rest 3min between Rds. Score is Total Reps
D. Mobility = T-spine smash, banded bully