Warm-up
1:00 Row (:30 EZ→ :30 Mod)
Into…
3 SETS
12 Alt Groiners
10 Alt Lunges
8 Alt Glute Bridge-Ups (Double Leg Bridge-Up, Single Leg Lowering)
6 Single DB Sumo Romanian Deadlift
Into…
WARM-UP
EMOM x 5 MINUTES (:50 WORK / :10 REST)
MIN 1 - 100m Run
MIN 2 - :20 Step-ups then Max Box Jumps
MIN 3 - :20 Tuck Hold then Max Tuck Ups
MIN 4 - SA Ring Row - Rings Rows
MIN 5 - 100m Run
WARM-UP
AMRAP x 7 MINUTES
20 Single Unders*
7 Up-Downs
14 Groiners
7 Lunge + Lunge + Twist
14 Bootstrappers
*ATHLETE NOTE: At 3:00 switch to Double-Unders/ Attempts.
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JAELIN ELIAS
What do you enjoy most about being a member of CFMV? The most I enjoy in being a member of CFMV is The People