CF LEMAN VICH
ROOKIE
A.
Deadlift
7-7-7-7-7
Rest 2min
B.
Alternating EMOM for 5 Rounds
20 KB Swings
20 Sit Ups
Rest
INTERMEDIATE
A.
3 Rounds not for time:
10 Strict Ring Push Ups
10 Lying Triceps DB RollBack Extensions
10 DB External Rotations
B.
3 Rounds for time:
Row 1000m
50 Thrusters 20/15kg
30 Pull Ups
(In teams of two, one person working at a time, share the load as needed)